Nut-Free, Sugar Free Cereal Bar Recipe – Ready In 15 Minutes

What do you do when you need a snack and the bus leaves in 20 minutes? No fresh fruit, no veggies to cut – of course it’s grocery day! You don’t have time to bake, but you’ve got all the ingredients for a great tasting muesli bar, so what do you do?

Make the no-bake muesli bar. There are no nuts in this recipe, so it will be fine in every household. Full of oats and seeds, these bars are full of nourishment, and with fiber, protein, and the “good fats” these healthy, easy muesli bars will keep you going all day long.

What Makes Them So Healthy?

Oats are high in fiber and support your nervous system. Chock full of minerals like manganese and iron, as well as vitamin B12 and protein, oats are an easy way to harvest good health all year long. Unique antioxidant compounds found in oats – avenanthramides – even help reduce the risk of heart disease.

Improve your cardiovascular health, lower your cholesterol and heart attack and diabetes risks, as well as strengthen your immune system, all with oats. What else is in these great, easy-to-make bars?

Sesame, sunflower, and flaxseeds help make up the “crunch” portion of the bar. Sesame seeds promise further heart health thanks to their omega-6 fatty acids that control cholesterol. Sunflower seeds are an amazing source of vitamin E, which promotes healthy skin. Sunflower seeds are also a great source of copper, antioxidants, and phytosterols.

If you use chia seeds they’ll help build strong bones. In an ounce of these seeds there is 18% of your daily recommended amount – which is more than any dairy product gram-for-gram. In addition to bone-health, chia seeds are full of fiber, minerals, and B vitamins.

If you choose to use ground flax seed you’ll be choosing an anticarcinogen. With lignans and omega-3 fatty acids, flax seeds are great anti-inflammatories that reduce your risk of disease. Flax seeds actually have 80x times more lignans than any other food!

You’ll also be using shredded coconut, another good source of good fats, protein, and slow burning energy. These simple muesli bars will satisfy your cravings, sustain your energy, and nourish your body. And ready in less than 15 minutes means you’ve got no excuse not to make them.

Ingredients

Makes 15 squares

1 cup rolled oats

½ cup sesame seeds

½ cup pepitas

½ cup sunflower seeds

½ cup shredded coconut

1 Tbsp ground chia or flax seeds

1 tsp cinnamon powder

125 grams of butter

½ cup raw honey (or brown rice syrup to be blood sugar friendly)

OPTIONAL

dried fruits or cacao nibs

Preparation

Combine butter, honey (or brown rice syrup) and cinnamon in a small pot over low heat. Stir until completely combined – about 2 minutes.

Combine the ingredients raw – or, if you’ve got more time, toast oats, seeds, and coconut in a large pan over a low heat for 5-10 minutes. Stir often. The coconut will color, the seeds will become golden brown, and pepitas will start to pop.

Now, add your dried mix and your butter/sweetener mixture together. Add dried fruit or cacao nibs now, if you want. Mix until combined – about 30 seconds.

Line a small tin with baking sheets and press your mixture into your tin.

Put in the freezer for 10 minutes, or until set.

Remove from the tin and cut into squares.

Keep refrigerated or frozen.