Easy Cranberry Coconut Snack Bar Recipe

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Easy Cranberry Coconut Snack Bar Recipe

Servings: snack bars

Ingredients

100 g mix of pumpkin & sunflower seeds*
1 1/2 tbsp rice malt syrup (available at your nearest health food store or in Australia, Coles stocks it.)
20 g butter
15 g dried cranberries*
2 tbsp shredded coconut (toasted dry in a pan for a couple of minutes makes it even more delicious)
1/2 tsp teaspoon cinnamon (optional)

Instructions

Melt your butter
Add your rice syrup
Let this bubble up for 1 minute on medium heat. No more, or it will become too brittle
Turn off the heat
Add seeds, coconut and chopped cranberries
Pour it out onto unbleached baking sheet and press into a square, about 1 cm high
Pop in fridge for just 20 minutes to set. Take out. Cut into 8 bars and store in a jar for up to a fortnight – as if they’ll last that long!

Notes

Kitchen Notes

*If you have the chance to plan, soak the seeds for 12 hours in a bowl of water with a heaped teaspoon of salt (i do a couple of big packets at a time so there’s plenty in my pantry for a few weeks)and then bake in a 90 degree Celsius oven all day (you won’t need to be home. they honestly will not burn and if you’re really worried, stick a fork in the oven to keep it ajar and at an even lower temperature) Soaking just means you get way more of the nutrients in the seed and no enzyme inhibitors, who are the little nasties that make nuts, seeds and legumes counter-nourishing. It also gives a fab crisp texture which translates deliciously in the end resulting snack bars.

*Watch for added sugar and / or sunflower oil to dried cranberries. I get mine direct from my health food store. A couple of fab brands.

* Fructose free? If you avoid fructose, omit the cranberries, and up your coconut by another heaped tablespoon. Simple.

* Chocolate fan? Swap the cranberry for dates and add a 1/2 teaspoon of cocoa to the rice syrup and butter, before mixing through the seeds. Amazing!