Iron Boost Bars
PREP 20 minutes, plus 3+ hours setting time
COOK 15 minutes
MAKES about 35 small bars
When I was pregnant with Sage, my iron levels weren’t even close to what they should be, and I was determined to remedy that as much as I could through diet (since that’s kinda my thing). I did lots of research and came to the happy realisation that there were a bunch of naturally iron-rich food that would combine perfectly into a heavenly muesli bar! So I had a play and this recipe came together amazingly easily. Lordy it’s good – I’m not sure if it was what who loves a tasty yet nourishing snack (not just preggers ladies and new mums), these bars are a perfect addition to school lunchboxes as they’re nut-free, gluten-free and of course, refined-sugar-free (if you use the right chocolate).
Ingredients
500g (1lb 2oz) dried apricots, chopped finely
1/2 cup chopped dates
3/4 cup rice syrup
1/3 cup coconut oil
1 tsp pure vanilla extract
1 1/2 cups pumpkin seeds
3/4 cup sunflower seeds
1/2 cup buckwheat groats
1 cup puffed rice cereal (gluten-free if preferred)
1/2 cup dessicated coconut
1/2 cup chia seeds
1/4 tsp salt
3/4 cup chocolate chips or chopped chocolate (optional but yum; sugar-free and plant-based if preferred)
To make
Line the base and sides of a 20cm (8 in) square slice tin with baking paper.
Place the chopped apricots, dates, rice syrup, coconut oil and vanilla in a medium saucepan over a medium-low heat. Stir often with a wooden spoon as it all start to melt and soften – give it a good 10 minutes until it’s mushy. Set aside.
Whizz half the pumpkin and sunflower seeds in a food processor until you have a coarse crumb with some larger seed pieces. Leave the other half of the seeds whole.
Dry-toast the buckwheat groats in a small pan over a medium-high heat, shaking the pan every now and then, for a couple of minutes until they start to pop. This step makes them crunchier.
Place the chopped seeds, whole seeds, toasted buckwheat, puffed rice, coconut, chia and salt in a large mixing bowl and stir to combine.
Add the warm apricot mixture and stir with a strong wooden spoon until combined.
Scatter the chocolate (if using) over the base of the prepared tin. Scrape the warm slice mixture on top and squash it down as firmly as you can using clean, wet hands. Use the back of a dessertspoon to smooth and flatten the top. If it’s compacted, it will hold together better and be easier to cut.
Cover and refrigerate for at least 3 hours until chilled, then cut into small squares with a sharp knife.
Store in an airtight container. It will last in the fridge for a few weeks or in the freezer for a few months.
TIPS & SWAPS
– I like to use sulphur-free dried apricots when I can find them. Way better for you.
Made Creamy style chicken and tasty beef hot pot so far and delicious ????, will try the other two recipes soon
Love this recipe so much- have made it half a dozen time since recipe book came out. It is a lovely treat while breastfeeding my newborn, although my husband and toddler eat more than there fair share!
Freezes well.
SO GOOD! I love birdseed bar and this did not disappoint. Made an enormous amount too. I’ve never cooked with buckwheat before but it was perfect for adding a little more crunch.
My friend cannot tolerate dried apricots, do you have alternative suggestions? Thanks
You could try dates x
Could you try the sulfur free organic ones?
I forgot to add the vanilla? How badly do you think it’s going to affect the taste??
No worries.
That looks delicious thanku ????
I used date paste instead of rice syrup and whilst I was worried it wasn’t going to mix easily – it was a workout it has to be said – but I got it made and it’s delicious and will remain a staple in my house. Thank you
Thanks for the feedback! x
Perfect!
Hello – I couldn’t find Buckwheat Groats – what would you suggest I use instead? I’ve seen a suggestion of Quinoa- but would you cook this first?
You could try puffed amaranth x
How many calories do you reckon are in a serving?
Would love to try, is there a way to make recipe into grams???
Absolutely love your recipes! Is there an alternative I could use instead of desiccated coconut in this recipe by any chance?
We haven’t tried an alternative but you could give almond meal a go x
Thanks so much for the recipe. I’ll make it for Easter ????
Enjoy! x
. This is a wonderful recipe thanks for sharing. I work in a school, made them, sliced them, froze them, and ate them every day last term
Didn’t get any bugs all term, I’m sure these combined with other healthy food choices were a great help.
I wonder if hulled hemp seeds could be added please?
Amazing, thanks for sharing! Yes, hemp seeds would go well. You could start by adding a quarter cup to the recipe without changing anything else. Let us know how you go x
Thanks, can’t wait to try it.
Enjoy! x
What is rice syrup? Isxthere a substitute for it?
Also, not a great fan of coconut oil, so rice bran oil a good substitute? Thankyou for sharing your recipe Chelsea – a much better substitute for eating sweet biscuits!!
You can find brown rice syrup in the supermarket x
Thank you x
Hi Chelsea
Will it last/hold together in the kids lunchbox all morning until lunchtime? Thanks!
Yes! x
Thank you very much – we’re superannuitants and these will be so good for us.
Thanks so much.
I use several of your recipes as they have become favorites. X
Love that, thanks x
hi, thank you for this recipe. I would love to try it. Do you melt the chocolate chips to make it the base?
No, chop the chips up finely and the warm mixture that goes on top will melt it nicely x
Thanks very much Chelsea! Can you suggest an alternative for the puffed rice cereal please?
puffed quinoa or amaranth x