Chocolate muesli bars (gluten free)

Description

I have previously done the muesli bars rant...sugar, sugar, cheap polyunsaturated oil etc. The thing I left out was gluten.

In the previous muesli bar recipe I used oats which do not generally (depending on how they have been processed) contain gluten, but they do contain a protein similar to gluten called avenin which fulfils the same function as gluten for the oat plant.

So I thought I would have a go at a gluten, avenin free version.

As the binding agent I have used Coconut Culinary Flour (high fat) almond flour and almond butter. I ground two handfuls of almond in the Blendtek Twister Jar until they were a flour consistency, took some of the flour out and then ground the rest to butter. Add the coconut oil and the bars held together beautifully.

These bars are a real treat. I used coconut sugar and raw cacao which gives them an amazing chocolate 'bite'.

And for ingredients I basically threw in anything that I could lay my hands on that I thought would enhance the taste.

The result is a healthy, nourishing treat. The bars are filling and chock-full of healthy ingredients.

 

Preparation time

Preparation is straightforward. I started with the coconut oil and sugar. Added in the almond flour and butter and all the other ingredients can be added in any order you like.

At the end I adjusted the texture through the addition of some coconut water.

Total time from start until it goes into the oven is about 20 minutes.

 

Ingredients

This is another recipe where the ingredients can be quite flexible and I think one of the joys of this recipe is you can change it slightly or totally revamp it every time you make it. For the gluten free version I used:

  • 2 cups of raw almonds, part of which get ground into flour with the remainder being made into almond butter
  • 1/2 to 4/4 cup of coconut sugar, but you could add any sugar
  • 3/4 cup of raw virgin coconut oil
  • 1/2 cup of raw cacao powder
  • 1 cup of coconut culinary flour (high fat) but you can easily adjust this recipe to add more and increase the yield without sacrificing the taste
  • 1/2 a teaspoon of salt. I used pink Himalayan salt and ground it into the mixture without measuring and even though I did not add a half teaspoon the salty taste is quite noticeable
  • About 2 plus cups of the super goji mix which was on special at Pak'n Save for about $2.10 for 100 grams. It was a mixture of nuts and dried fruit. You could use whatever mix you liked
  • One handful of raisons
  • Pumpkin seeds, sort of a handful (didn't measure)
  • Sunflower seeds; same sort of handful (no measure again
  • Chopped candied ginger, about 10 pieces
  • A small handful of Chia seeds
  • A small handful of sunflower seeds
  • A handful of dried cranberries
  • A handful of prunes cut into small slices
  • A handful of dried mango, papaya and pineapple cut into small chunks
  • A small handful of flax seeds as well as some ground flax meal
  • Handful of dark chocolate pieces
  • 1/4 cup of Wild Kithul Syrup but you could use honey, maple syrup or a sugar syrup mixture
  • About 4 or 5 tablespoons of coconut water
 

Preparation & cooking

Step 1

Set the oven on about 150 degrees. The cooking time is fairly crucial because the mixture can turn very hard and burn, very quickly. I cooked this version for about 20 minutes which left it soft but it hardened nicely overnight

Choose the baking tray or pan. I used an eight inch square pan which gave a nice thick muesli bar about 3 plus cm deep.

The best way is to use baking paper and let the mixture cool overnight in the baking paper.

 

Step 2

Heat about 3/4 of a cup of raw virgin coconut oil pour into a mixing bowl. Add the 3/4 of a cup of coconut sugar and mix until you get an even consistency.

Add in the 1/2 cup of raw cacao powder. Mix until combined.

 

Step 3

Iused the Blendtek Twister Jar but you can do whatever way suits best. I added the 2 cups of raw almonds. Two or three surges on pulse is enough to turn the mixture to flour. I then poured off half the flour into the mixing bowl and continued to pulse the remainder of the flour until it turned to almond butter.

Scrape the almond butter into the mixing bowl annd thoroughly mix all the 'wet' ingredients.

Then add the coconut culinary flour.

 

Step 4

The next step is to crush or blend the main nut mix you have chosen. I pulsed the Pak'n Save goji berry mix in the Blendtek to reduced it to a crumbly mixture. I suggest leaving an uneven mixture which helps with the texture of the finished bars.

Pour them into the mixing bowl and combine.

 

Step 5

The next step is to mix in all the other bits and pieces. I added:

  • A handful of raisons
  • A small handful of pumpkin and sunflower seeds
  • About 8 lumps of glazed giner cut into small pieces
  • Dried mango, papaya and pineapple cut into small pieces
  • A small handful of chia seeds
  • A small handful of flax seeds and flax meal
  • A handful of dark chocolate pieces
  • Small handful of cranberries, and
  • A small handful of prunes chopped into pieces

Blend until the mixture is thoroughly combined.

 

Step 6

At this stage you will have all the ingredients combined but the mixture is likely to be quite dry.

I drizzled in about 1/2 a cup of Wild Kithul Syrup and progressively added tablespoons of coconut water until I had the right consistency.

 

Step 7

You are set. Add the mixture to the tray and bake for about 20 to 25 minutes. Don't wait for it to brown on top or the bottom will already have burned.

Turn out on a wire rack in the cooking paper and let cool overnight.

When it is cooled slice into your desired thickness and marvel at how good the humble muesli bar can taste!!

 
  • Chocolate muesli bars (gluten free) GI
  • Flax Seeds Spoon GI
  • Mixed Nuts Montage GI
  • Yellow & While Cacao Pods GI
  • Pecans Table GI
  • Chocolate muesli bars (gluten free) GI
  • Flax Seeds Spoon GI
  • Mixed Nuts Montage GI
  • Yellow & While Cacao Pods GI
  • Pecans Table GI

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