No-Bake Energy Bars

Prep time: 10 minutes + chilling time Makes: 14 slices (limit 1 slice per serve) 

These no-bake energy bars are so easy to make, and they are the perfect low FODMAP grab-and-go snack! You can have these fully prepped and chilling in the fridge within 10 minutes. 

Ingredients

• 1⁄3 cup sunflower seed butter or  peanut butter 
• 6 tbsp pure maple syrup
• 1 1⁄2 cups (45g) puffed rice (GF)
• 1⁄2 cup (75g) pumpkin seeds, roughly
• 1⁄2 tsp guar gum or xanthan gum
•  1⁄2 tsp ground cinnamon
• 1⁄2 tsp ground ginger
• 30g dark chocolate, roughly chopped
• 4 tbsp dried cranberries*, roughly chopped

Method

1. Line a 21 x 21cm (8 x 8 inch) square baking tin with baking paper. 

2. Melt the sunflower seed or peanut butter with the maple syrup in a large non-stick frying pan over medium–low heat. Once melted, turn off the heat and stir through the remaining  ingredients except the chocolate (the gum will make the slice less crumbly, but you don’t have to use it). Once the ingredients are evenly coated in syrup, transfer the mixture to (DF if needed) the baking tin. 

3. Spread the mixture evenly in the tin. Place a piece of baking paper on top and press the mixture firmly into the tin using your hands. If you don’t compact the mixture firmly, the energy bars will crumble when you cut them. 

4. In a small bowl, melt the chocolate in the microwave in 30-second bursts (stirring each time), until melted and smooth. 

5. Remove the top layer of baking paper and drizzle the mixture with melted chocolate. 

6. Place in the fridge for 2 hours. Once cold, cut with a sharp knife. Store in an airtight container in the fridge or somewhere cool. 

These bars should remain fresh for about 2 weeks in the fridge, or you can pop them into the freezer and store for 2 months. 

 

A big thank you to Alana Scott, CNZ Food Ambassador, for providing us with this recipe.

https://alittlebityummy.com/alanas-story/