Active Ant Bars
www.buycookeat.com.au
Recipe By Monique Neville
Buy Cook Eat ©2022
Active Ant Bars
Description
A muesli bar that makes a great snack, lunch box addition, pre or post- workout fuel or a breakfast bar. You could also cut them smaller and have them with a hot drink for morning or afternoon tea. They provide lots of vitamins and mineral due to the nuts, seeds, and grains.
Preparation and cooking time
Around 10 min prep and 20 min cooking time
Equipment
Oven preheated to 180`C (degrees Celcius), place oven shelf in the middle
Rectangle Slice tin (about 20x30x3 cm or 8x12x1 inch)
Large bowl about 30cm wide 20cm deep
Small bowl or Jug about 500ml
Spoon for stirring
Fork for whisking and pressing into tray
Knife - medium to large size sharp kitchen knife to chop ingredients and cut slice
Measuring Jug – at least 1 cup – used to measure liquids
Measuring cup set - 1 cup ½ C 1/3 C ¼ cup – used to measure dry ingredients
Measuring spoons – 1 tablespoon and 1 teaspoon to measure liquids and dry ingredients
Number of servings and serving size
16 Bars, Approx 45g each
List of ingredients
1 cup Rolled Oats
½ Cup Wholemeal Plain Flour
¼ Cup Raw Sugar
¼ Cup Desiccated Coconut
½ Cup Oat Bran
¼ Cup LSA
¼ Cup Pepitas
¼ Cup Sunflower Seeds
1/3 Cup Sesame Seeds
½ Cup Chopped Raw Nuts – Pecans, Walnuts, Macadamias (or other nuts)
1/3 Cup Dried Cranberries or Dried Dates (or other dried fruit)
1 teaspoon Cinnamon (optional)
½ Cup Sunflower Oil
2 Free Range Large Eggs
1 Tablespoon Honey
Step-by-step Method
Preheat oven to 180`c (350 ` F)
Lightly grease slice tin with canola oil spray and line with baking paper. We suggest that you use a tin that is 30 x 20 x 2 cm
Mix together the dry ingredients in a large bowl until combined
In a small bowl whisk together wet ingredients.
Add wet ingredients to dry ingredients and mix until well combined.
Place mixture into tin and evenly distribute with a spoon.
Use the back of a fork to move around and press down the mixture so it is compacted and an even thickness in the tin.
Cook in oven about 20 – 25 min (Check after 15 min)
Cool in tin.
When cool, cut into 16 bars.
Store in an airtight container in a cool dark place (like a pantry or cupboard) for up to one week.
Recipe is suitable to freeze for up to 3 months.
• Nutrition Information:
(Generated Using FoodWorks Easy Diet Diary New Recipe)
Nutrient Information Panel
Per Serve (1 Bar) Per 100g
Weight (g) 46.26 100.00
Energy (kJ) 967.41 2091.34
Protein (g) 4.99 10.78
Total fat (g) 16.40 35.45
Saturated fat (g) 2.57 5.55
Carbohydrate (g) 15.04 32.51
Sugars (g) 7.41 16.02
Dietary fibre (g) 3.38 7.31
Other Nutrients per serve
Thiamin (mg) 0.17; Riboflavin (mg) 0.07; Niacin equivalents (mg) 2.23; Vitamin C (mg) 0.29; Vitamin E (mg) 11.14; Total folate (µg) 21.43; Total vitamin A equivalents (µg) 3.47; Retinol (µg) 2.29; Beta carotene (µg) 7.15; Sodium (mg) 11.29; Potassium (mg) 149.25; Magnesium (mg) 58.66; Calcium (mg) 22.39; Phosphorus (mg) 144.64; Iron (mg) 1.38; Zinc (mg) 1.03; Selenium (µg) 5.87; Iodine (µg) 3.40.
Per serve 1/16 of recipe is one bar and one serve approx. 46g
Instructions repeated below with photos:
Active Ant Bars
by Monique Neville
Buy Cook Eat (C) 2022
www.buycookeat.com.au
Preheat oven to 180`c (350 ` F)
Lightly grease slice tin with canola oil spray and line with baking paper. We suggest that you use a tin that is 30 x 20 x 2 cm
Mix together the dry ingredients in a large bowl until combined
In a small bowl or jug whisk together wet ingredients.
Add wet ingredients to dry ingredients
Mix until well combined
Place mixture into tin and evenly distribute with a spoon.
Use the back of a fork to move the mixture around and press down the mixture so it is compacted and an even thickness across the tin so it cooks evenly. You can also smooth the mixture down with the spoon.
Cook in moderate oven (180`C) about 20 – 25 min (Check after 15 min)
Cool in tin
When cool, cut into 16 bars.
The best way to do this is with a sharp knife or a serrated knife.
Cut the block of slice in half down the middle so you have two even size squares, then cut them in half so you have two large rectangles. Next cut them in half so you have 8 long rectangles. Then cut them in half to make 16 rectangles the size of a muesli bar
Store in an airtight container in a cool dark place (like a pantry or cupboard) for up to one week.
Recipe is suitable to freeze for up to 3 months.
Try out different combinations with the seeds, nuts and dried fruit to get a different flavor every time, or stick to what you love - you can even leave out the dried fruit if it is not your thing.
Make sure you take a photo and post it on your socials and tag us in @buycookeat.au and use the hashtag #BuyCookEat so we can see your cooking!
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Happy Cooking!
