VANILLA CHIP BUCKWHEAT BARS

SERVES 12 BARS

1 cup (180 g) buckwheat groats

2 cups (475 ml) water

2 cups (230 g) gluten-free rolled oats

1 cup (130 g) pitted dates

1/4 cup (60 ml) agave nectar

1 tsp. vanilla extract

1/2 tsp. salt

1 cup (160 g) vegan chocolate chips

1/2 cup (40 g) unsweetened shredded coconut

NUTRITIONAL VALUES

Calories: 205kcal
Fat: 5.3g (2.7g S.Fat)
Carbs: 37.2g
Protein: 5g
Sugar: 14.8g
Sodium: 104mg

METHOD

Preheat the oven to 350oF (180oC, or gas mark 4), and line a baking sheet with parchment paper.

Bring the buckwheat groats and water to a simmer in a small pot over medium-low heat. Cook the grains, uncovered, for 5 to 7 minutes, or until tender. Allow the buckwheat to cool for 10 minutes before combining it with the oats, dates, agave nectar, vanilla, and salt in a food processor. Pulse until the mixture is combined and the oats and dates are broken down slightly.

Fold in the chocolate chips and coconut until evenly combined, then press the mixture into a 9 x 12-inch (23 x 30 cm) rectangle that is 1/2-inch (1.25 cm) high. Without separating them, cut twelve 2.5 x 4-inch (6.25 x 10 cm) bars from the rectangle with a pizza cutter or knife.

Bake the bars for 30 minutes before flipping them and separating them at the perforations. Bake for 15 minutes, or until the edges begin to brown. Cool for 15 minutes before serving, or 45 minutes before transferring to a container with a moisture-absorbing packet.

RECIPE NOTES

To increase the protein content of this recipe, try adding a scoop of your favourite vegan protein powder!

NO-BAKE APRICOT ALMOND BARS

SERVES 8 BARS

FOR THE BARS

1 1/2 cups (240 g) dried apricots

1 1/2 cups (210 g) raw almonds

1/2 cup (70 g) raw sunflower seeds

2 tbsp.(30 ml) maple syrup

1/8 tsp. salt

FOR THE DRIZZLE

1/4 cup (45 g) vegan white chocolate chips

2 tbsp.(30 g) plain non-dairy yogurt

NUTRITIONAL VALUES

Calories: 178kcal
Fat: 12.2g (1.6g S.Fat)
Carbs: 14.4g
Protein: 5.1g
Sugar: 8.7g
Sodium: 55mg

METHOD

TO MAKE THE BARS In a food processor, combine the apricots, almonds, sunflower seeds, maple syrup, and salt. With an S-blade, cut the mixture until it resembles large grains of sand and sticks together when pinched.

Set aside the bar mixture in an 8-inch (20.5-cm) square or 6 x 10-inch (15 x 25-cm) baking dish lined with parchment paper.

TO MAKE THE DRIZZLE In a microwave-safe bowl, combine the white chocolate chips. Microwave for 45 to 60 seconds, or until completely melted. Whisk the yoghurt into the bowl until smooth, then drizzle over the bars.

Allow the drizzle to set in the baking dish for 15 minutes before serving. Then cut into 8 equal bars, which you can wrap separately in wax or parchment paper for later snacking or serve right away. When not in use, keep these bars in the refrigerator.

Muesli Bars

12 SERVINGS

1 3/4 oz. (50 g) macadamia nuts

1 3/4 oz. (50 g) hazelnuts

1 3/4 oz. (50 g) cashews

9 oz. (250 g) dried fruit (raisins, dates,goji berries, apricots)

5 tbsp. vegan margarine

5 tbsp. demerara sugar

3/4 cup (150ml) agave syrup

2 tbsp. lemon juice

1 oz. (30 g) puffed amaranth

1 1/4cups (200 g) jumbo oats

pinch of ground cinnamon

NUTRITIONAL VALUES

Calories: 399kcal
Fat: 20.9g (3g S.Fat)
Carbs: 50.6g
Protein:6.9g
Sugar: 10.8g
Sodium: 77mg

METHOD

Preheat the oven to 180°C/350°F. Using a knife or a food processor, coarsely chop all the nuts. Depending on the variety, leave the dried fruit whole or cut it into small pieces. In a saucepan, bring the margarine, sugar, and agave syrup to a boil over high heat. Combine the nuts, dried fruit, lemon juice, puffed amaranth, oats, and cinnamon in a mixing bowl. Line a baking sheet with parchment paper. Spread the mixture over the sheet in a 3/4in (2cm) thick layer with a moistened spatula. Bake for about 15 minutes in the centre of the oven, or until the mixture holds together well. While still warm, cut into 12 bars and set aside to cool before storing in an airtight container.