YMCA Healthy Living Magazine, powered by n4 food and health (Spring 2014) - Page 14

Peanut butter and millet muesli bars Makes: 16 to 24 bars, depending how big you like them. Ingredients /3 cup unsalted, untoasted walnuts, roughly chopped (you can use an alternative nut here; peanuts work nicely) 1 cup slivered almonds 1½ cups rolled oats ½ cup raw millet 1 cup bran (I use Vogel’s Ultra Bran) 1 /3 cup currants ¼ teaspoon salt* 1 teaspoon cinnamon ½ cup runny honey ½ cup natural* peanut butter (any natural nut butter will work) 2 tablespoons water 1 teaspoon vanilla extract 1 *If using regular peanut butter (i.e. with added salt and sugar), dial back the salt to a pinch only. If using natural nut butter as is recommended (i.e. without added salt and sugar) then only use one quarter teaspoon of salt. If using regular nut butter, you might like to use a tad less honey and replace the reduced amount with water. This recipe is adapted from Sarah Forte’s ‘Granola Protein Bars’ from the “Sprouted Kitchen” cookbook. 14 YMCA HEALTHY LIVING MAGAZINE SPRING 2014 Method 1 Preheat your oven to 180°C. 2 Grease and line a 30cm x 20cm x 3cm baking pan, allowing the baking paper to overhang so it’s easy to lift the bars out. Set aside. 3 Line a large baking tray with baking paper and toast your walnuts, almonds, oats and millet in the oven until just golden toasty (approximately 4 minutes). Remove and allow to cool in a large mixing bowl. 4 Add the bran, millet, currants, salt and cinnamon to the bowl. Stir. Heat the honey, water, vanilla and peanut butter in a saucepan over low heat, stirring until smooth. 5 Pour over the oat nut mixture and stir until well combined, then pour into the prepared baking tin, pressing down with a spatula to ensure even, firm packing. 6 Bake in the oven for around 15 minutes until the top is golden and the bars firm. 7 Remove from the oven and allow to cool. Once completely cooled, cut your bars into your desired size and store in an airtight container.