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.
