Marfigs' Munchies

Adventures in vegan eats and feats

No bake healthy energy bars

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So! I had to take a little break from my kitchen when we went to look after the in-laws’ parrot whilst they gallivanted elsewhere, but upon returning to the homestead we decided to make our favourite healthy bars for the week ahead, as incentive to actually go to work today.

Ings

350ml peanut butter

250ml honey

30g linseeds

125g raisins

250g dates or goji berries

250ml rice crispies (I use a wheatier, less air-like brand which is half the price and twice the fibre & nutrients- reading the back of a crispies box was quite an ugly surprise and explained why I was always hungry as a child on holiday).

3 x 250ml all bran flakes, slightly crushed (I used 500ml all bran flakes and the rest all bran sticks)

100g dark chocolate for melting

Preparation is everything.

Line a 20×20 baking tray (don’t stress! Still no baking!) with baking paper (really, this is not a trap). Set aside.

On the stove over medium heat, stir together the honey and peanut butter until it blends smoothly together. Really, this part is charming and easy and lovely looking!

honeypeanutbuttergloryomnom

oh ja! mm mm mm!

Anyhow, once that’s all nice and smooth, take it off the stove *immediately* and with all due haste dash in all the other ingredients *except the chocolate.* Mix quite thoroughly so that you are very sure all your ingredients have been introduced to one another quite intimately (the time crunch here being the reason for lack of photos). Press into the tray with the back of a spoon and squish it down so that it is even and firm.

Set aside. Have a cup of coffee.

Over a bain-marie (or whatever you can find, apocalypse-style) melt the chocolate over low-medium heat- don’t let the water boil like a crazy thing, just let it splash about a bit like a bear on holiday, not feeding in the stream. As soon as it is thoroughly melted, pour it evenly over the top of the bar mixture and spread across with a spatula. This is quite a thin layer of chocolate, so don’t expect to have much lying around at the end- once it’s set you will see that it is quite sufficient if one is trying to keep on the lower side of the diabetic scale.

Pop it into the fridge until firmly set and then slice away. It is recommended that you keep these refrigerated, or else kept in a cooler bag or some such. It is still incredibly edible out of fridge, but that coolness just gives a crisper edge to the whole matter of dining on the dash.

all ready to slice

all mine

nom nom!

Author: Marfigs

Ahoy, I’m Margaux! History HOS and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

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