Gluten & Sugar Free Cereal Bars from anewu.ie

Gluten Free & Sugar Free Cereal Bars from anewu.ie

I created this recipe for gluten & sugar free cereal bars because one of my pet hates is when I see people in the supermarket buying granola cereal bars thinking that they are being healthy. I have to stop myself from telling them that they are being lied to and grabbing the pack off them just to save them the pain and money! My problem is with the marketing, duping the consumer into thinking that they are a “healthy” option for those on a health kick or trying to lose weight.

So, what is the problem? SUGAR is the problem! There can be as much as 18g of sugar or more in a cereal bar. 1 teaspoon of sugar is equal to 4g, so please check the labels! World Health Organisation WHO, recommends an upper safe limit of approx 24g in a day or 6 teaspoons.

Excess hidden sugars can lead to cravings (see my previous post on cravings and what causes them here), obesity, diabetes, headaches and irritability to name just a few!

Many people are now going gluten free due to coeliac disease and a feeling that gluten free is healthier. Indeed going gluten free has many benefits, but not if the products are heavily processed and full of sugar! Then it is still junk food – just gluten free junk food! Our bodies thrive better on natural whole foods, devoid of preservatives, additives and hidden sugars (may be called dextrose, maltose, inverted corn syrup along with many other names!)

So, I have been experimenting! I love the handiness of cereal bars, but I do not want all the sugar, whether it is in the form of honey, maple syrup or dried fruits (yes, even dried fruit is full of sugar!). Now, most important to understand here is that I am NOT a chef!!!! I am a mammy who is busy, wants a healthy option that is quick, tasty and portable. I started with throwing things that I like in a bowl and the following recipe is the result! I like them….actually I love them and my kids like them (but they love shop bought better, as they are sweeter!). So, give them a go, change them or bin them, but I would like to know how you get on with them. If I get feedback then I know what recipes people like so I can create more!

Gluten Free & Sugar Free bars

They are quite dense and a small bar is a great snack with a cuppa, or maybe 2 or 3 for a portable breakfast. The recipe will make about 24 bars, and they freeze really well, so store them in sandwich bags in the freezer and take out a few at a time or pop them straight from freezer into kids lunch box and they should be defrosted by lunch!

 

These bars can also be made using ordinary porridge oats if you are not gluten free!

Call Regina for your personal diet and lifestyle assesment on 086 3866372 or via regina@anewu.ie

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Gluten & Sugar Free Cereal Bars from anewu.ie

Ingredients

  • Dry Ingredients
  • 3 cups Gluten Free Oats or I used Brown Rice Flakes (Tir na Nog Health Shop)
  • 1 cup mixed seeds & nuts (I used pumpkin, sunflower and chia with chopped walnuts)
  • 1 cup ground almonds
  • 4 tablespoons of Raw Cocoa (optional to give a flavour of chocolate without the sugar)
  • Pinch Pink Himalayan salt
  • 1/4 cup raw buckwheat groats (optional, but gives a lovely crunch on top! Tir na Nog or any good Health Food Shop)
  • Wet Ingredients
  • 3 mashed Bananas (for sweetness)
  • 2 beaten eggs
  • 4 tablespoons of good quality peanut butter like Meridian or Keen Nut Butter
  • 1/4 cup coconut oil, melted

Instructions

  1. Line a swiss roll tray or large baking dish with greaseproof paper
  2. Preheat the oven to 180 degrees
  3. Mix all dry ingredients in a large bowl
  4. Mash the bananas in another bowl and add the eggs and peanut butter
  5. Pour wet into the dry ingredients, mix well
  6. At this stage pour in the melted coconut oil, and place into the tray/dish
  7. Sprinkle and pat the buckwheat groats in well on the top
  8. Bake for 25 minutes approx
  9. Cool on a wire tray and cut into 3" by 1" bars approx or small squares
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