Sugar Free Cereal Bar Recipe Uk
Soft, gooey, sugar-free granola bars packed with toasted oats, almond paste, naturally sweet orange juice and dates, your choice of dried fruits, and nuts make a super-charged, tantalizing treat.
Gone are my days of mindlessly reaching for a ‘natural’ or even vegan granola bar all wrapped up and screaming ‘eat me, it’s good for you!’. I could have continued ripping off the wrappers and avoided acknowledging the labels. Pretended that a bit of added oil or refined sugar wasn't so bad. But why live that delusion when a healthier (and cheaper) solution is right in the kitchen?
Regular, old-fashioned rolled oats work best for this recipe. Quick-cooking or instant oats will be too thin and won’t have the density you need for binding the bars.
Sugar Free Low Carb Granola Bars With Chocolate Chips
Don’t pass up the part where you toast the oats. There isn’t a lot of precision involved in tossing some oats on a baking tray and popping them into the oven for 10 minutes.
There is, however, some timing to consider. Toss the oats after 5 minutes, so they toast evenly. Be careful to not let them burn. Don't let them linger in the oven on the hot tray. Add them to a mixing bowl where they can rest while you prep the other ingredients.
Just like when you make veggie burgers, you need a binder to get your ingredients to stick together. Almond paste (or almond butter) adds a decadently rich flavor. When combined with the sugary dates and orange juice, it makes a perfect bar binder.
Low Carb Keto Granola Bars Recipe
One trick to keep your bars from falling apart is to simmer the almond paste, dates, and orange juice. You need to dice the pitted dates. This helps them to get softer and blend smoother.
If you came here looking for refined sugar, wrong door. There isn’t any. But that doesn’t mean these bars aren’t a sweet treat.
Sugar is bad for you. Unless you’ve been living in a bubble of with your own filter information, this is old news to you. 'Too much sugar' according to the Harvard Medical School 'can be one of the greatest threats to cardiovascular disease.'
Nut Free Granola Bars
Hold on. Does this mean all foods with natural sugar are bad? The answer is no. Harvard goes on to explain that the fiber in whole foods slows digestion. As a result, their natural sugars are slowly released.
Processed, refined sugar, you know the white stuff, or high fructose corn syrup offer us the gift of spiking your blood sugar. Research indicates that too much contributes to inflammation that impacts diabetes, obesity, and yes, your heart.
But this is a good news story you can consume while you munch on an oat bar. There are plenty of healthy ways to sweeten the pot. Brown rice syrup and maple syrup are better than added refined sugar. Some folks contend these are not totally whole foods. If you want to go the purest route, consider date paste (check the labels if not making your own), or use dried fruits and unsweetened fruit purees.
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Once you’ve toasted the oats and blended the liquid binding, all that's left is to add dried fruit, some walnuts (if you want), and a few spices.
A mix of dried cranberries and Goji berries made a tasty combination; however, dried cherries, raisins, even diced dried apricots can be added.
If you eliminate the nuts for this recipe, add another tablespoon or two of dried fruit to make up for the difference in the dry to wet ingredients.
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There is a lot of flavor happening here; however, I never pass up an opportunity to spice things up – even if just a little. ½ a teaspoon of cinnamon along with a pinch of allspice did the trick here.
Now, I know this is a sequential list about ingredients, but you’ll get a better distribution of the spices if you add them to the toasted oats. If you wait until after adding the wet ingredients, it will be more difficult to mix them in.
Before baking, make sure that the mixture has a consistency that is a bit sticky and holds together if you make a ball with a spoonful of it. I know, now you’ve got it in your hand, try to form a ball. Now, make a quick decision - mouth or bowl? I can’t help you there, but I can help with consistency issues.
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Too thin – if the mixture doesn’t pass the ball test, you can either add more dried fruits and nuts or add more oats. When you make consistency adjustments, no matter what you’re making, start by adding just a little. Mix. Test. Repeat.
Too dry – if the mixture is dry and a bit crumbly, add a little almond paste or almond butter or orange juice. In a serious pinch, you could add a small bit of date paste. Whole dates won’t help you here unless you make your own date paste.
Be sure to preheat the oven and press the mixture into your baking dish. You don’t need to crush it in there with force. Just pack it down firmly. The back of a metal spoon works best as wooden spoons tend to stick to the mixture a bit more.
Easy Homemade Cereal Bars
Compression will help to keep the bars from falling apart after they’ve baked. It also helps if you let the bars cool before cutting them. No worries, they stay soft and a bit gooey for days. Just try to distract yourself long enough for digging in.
We’re not particularly sweet treat superfans around here, so my baking is mainly reserved for whole wheat bread or other, more savory treats that take little effort or baking grace. But we certainly had no problem eating our way through these yummy bars. Everything in moderation. Peace.Traditional granola bars have a base of oats and contain copious amounts of honey, golden syrup or dried fruit such as dates to stick everything together.
Sugar-free chocolate chips - A popular chocolate chip brand in the US is Lily's. Or use a good quality 85% to 90% dark chocolate such as Lindt.
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If you use 90% dark chocolate, the nutritional values stay the same as with sugar free chocolate. With 85% dark chocolate, net carbs increase to 3g per bar.
1.) You can use any nuts you like. I've made lovely chewy granola bars using macadamia nuts, hazelnuts and even pistachios. Just be aware that cashews are higher in carbs than other nuts.
3.) For additional flavor, toast the nuts before using! You can do this in the oven or dry-roast in a pan until golden.
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4.) The chocolate chips are entirely optional - if you're not keen, simply leave them out. You could use freeze-dried raspberries or sugar free dried cranberries if you're up for a fruity variation.
5.) You can swap out the almond butter for peanut butter. If you want to omit nut butters altogether, use 1 tablespoon coconut oil instead.
Step 4.) Pour the mix into a baking tray lined with parchment paper and press down well to compact. Sprinkle the remaining chocolate chips on top and press down again.
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HARD NUTS FIRST. When you chop the nuts in the food processor, add the hard nuts such as almonds first. Pecans, for example, are softer and don't take as long to chop.
TASTE BEFORE BAKING. Check the sweetness and add more erythritol or sweetener of choice to your liking. (I don't have much of a sweet tooth).
PACK THE MIX TIGHTLY. I did not press the mixture much in my first attempt which made my bars more fragile and prone to crumbling. Press it down firmly to compact.
Thick, Chewy Granola Bars
COOL COMPLETELY. Let your keto granola bars cool completely before cutting. They are quite soft when hot, but firm up and get nice and crispy when cold.
CUT STRAIGHT DOWN. The best way to cut the bars is to use a firm downward motion with a large, sharp knife.
Melt either ¼ cup of sugar free chocolate chips or 4 squares of dark chocolate (85% or 90% cocoa solids) and drizzle over the bars. This is not included in the nutrition calculation.
Nut Free Granola Bars (no Bake!)
Store in an airtight container at room temperature for 4-5 days or in the fridge for about 1 week. Or, freeze for up to 3 months.
Making your own Keto granola bars is not only super simple, it's also much cheaper than buying them in the shops. These tasty bars are low in carbs and easy to customise. Ready in 30 minutes!
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
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[adthrive-in-post-video-player video-id=B547OObm upload-date=2020-04-14T18:24:21.000Z name=Easy Low Carb Keto Granola Bars description=Packed with nuts and seeds, these Keto granola bars come in at only 2.7 g net carbs per bar. They’re deliciously crunchy and super easy to make. Great as an on-the-go low carb snack or as an afternoon pick-me-up. And I can confirm they taste good at breakfast, too! player-type=default override-embed=default]
If you use 90% dark chocolate, the nutrition values stay the same. With 85% dark chocolate, net carbs increase to 3g per bar.
Optional chocolate drizzle: Melt either ¼ cup of sugar free chocolate chips
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