Three Seed Cereal Bars 🌾🍌
Recipe Overview:
- Name: Three Seed Cereal Bars
- Cook Time: 35 minutes
- Prep Time: 15 minutes
- Total Time: 50 minutes
- Description: Indulge in the wholesome goodness of these Three Seed Cereal Bars, perfect for a quick breakfast or a healthy snack on-the-go. 🥣🏃♂️
- Recipe Category: Quick & Easy (< 60 Mins)
- Keywords: Oven, Healthy, Snack
Nutritional Information (Per Serving):
- Calories: 147.9
- Fat Content: 7.2g
- Saturated Fat Content: 3.9g
- Cholesterol Content: 15.3mg
- Sodium Content: 44.7mg
- Carbohydrate Content: 20.3g
- Fiber Content: 2.2g
- Sugar Content: 8g
- Protein Content: 2.4g
Ingredients:
| Ingredient | Quantity |
|---|---|
| Butter | 100g |
| Golden Syrup | 3 tbsp |
| Rolled Oats | 2 cups |
| Dates (pitted, chopped) | 150g |
| Bananas (mashed) | 100g |
| Sesame Seeds | 2 tbsp |
| Pumpkin Seeds | 2 tbsp |
| Sunflower Seeds | 2 tbsp |
Instructions:
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Preheat Oven: Begin by preheating your oven to 180 degrees Celsius (356 degrees Fahrenheit). 🔥
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Prepare Tin: Grease and line a baking tin, measuring approximately 18 by 28 centimeters, with parchment paper. This will prevent the bars from sticking and make for easy cleanup.
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Melt Butter and Syrup: In a saucepan over low heat, melt the butter and golden syrup together until smooth and well combined. Stir occasionally to prevent burning.
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Add Seeds: Once the butter and syrup are melted, stir in the sesame, pumpkin, and sunflower seeds. Allow them to incorporate fully into the mixture.
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Incorporate Dry Ingredients: Next, add the rolled oats, chopped dates, and mashed bananas to the saucepan. Stir everything together until all ingredients are evenly distributed.
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Transfer to Tin: Spoon the mixture into the prepared baking tin, spreading it out evenly with the back of a spoon or spatula. Press down gently to ensure the bars hold together well after baking.
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Bake: Place the tin in the preheated oven and bake for approximately 30 minutes or until the cereal bars turn golden brown on top. The aroma will fill your kitchen, enticing you with anticipation!
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Cooling: Once baked, remove the tin from the oven and allow the bars to cool for about 5 minutes. This will make them easier to handle and cut into bars.
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Cut into Bars: Using a sharp knife, cut the cooled mixture into 14 bars of equal size. You can adjust the size according to your preference.
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Final Cooling: Allow the bars to cool completely on a wire rack before storing. This will prevent them from becoming soggy and maintain their delightful crunchiness.
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Storage: Store the cooled bars in an airtight container to maintain freshness. They can be kept at room temperature for a few days or refrigerated for longer shelf life. Enjoy these nutritious treats whenever hunger strikes!
Serving Suggestions:
- Enjoy these Three Seed Cereal Bars as a quick breakfast option with a glass of milk or yogurt for added protein.
- Pack them in your lunchbox or carry them along for a hike or picnic for an energy-boosting snack.
- Share these wholesome bars with friends and family, spreading the love for healthy homemade treats!
Recipe Notes:
- Feel free to customize the recipe by adding your favorite nuts, dried fruits, or chocolate chips for an extra burst of flavor.
- For a vegan version, substitute the butter with coconut oil or vegan margarine and use maple syrup instead of golden syrup.
- These bars can be frozen for longer-term storage. Simply wrap them individually in plastic wrap and place them in a freezer-safe bag or container.
Embrace the simplicity and versatility of this Three Seed Cereal Bars recipe, and make it a staple in your kitchen for nourishing snacks anytime, anywhere! 🌟🍽️
