No-Bake Tropical Amaranth Bars
By Amy Crawford
Recently we spoke about the significance of rotating the foods we eat, especially if you are prone to food allergies or intolerances; if we eat too much of one thing we can often become intolerant to them, as I think was the case with my egg and cacao intolerance (you can read more about my food intolerances here). In light of that I'm in the process of introducing foods I don't normally eat, to bring about more variation in my diet. In this instance it's amaranth, a highly nutritious cereal-like seed (often referred to as a grain) that is considered a great source of dietary fiber and minerals such as iron, magnesium and phosphorous. This gluten free cereal is a complete source of vegetable protein, easily digested and a highly valuable addition to vegan or vegetarian diets.
Please welcome my latest, most delicious 'muesli bar' creation that is super quick to make and ideal for morning or afternoon teas. Significantly, the fruit I have used within this recipe is supplied by Naks who produce sulphur free dried fruit without the addition of any nasty preservatives, additives, colours or artificial flavours. It is also refined sugar free (all of these elements appear to be a rarity in dried fruit these days). Pair it with nuts and it makes a great morning tea in the kid's lunchboxes.
Without further ado, please welcome my latest, most delicious 'muesli bar' creation.
4 cups puffed amaranth
3/4 cup coconut oil
1/2 cup dried mango/banana/pineapple (or fruit of choice), chopped
1/3 cup rice malt syrup
1/4 cup raw honey
1/3 cup pumpkin seeds
1/3 cup hemp seeds
1/3 cup sunflower seeds
1/2 teaspoon vanilla powder (or 1 teaspoon essence)
In a large saucepan, melt the oil, syrup and honey, bring to the boil and let it simmer for a minute. Remove from heat. Throw in all other ingredients and combine well. Line a slice tin with baking paper and press the mixture down firmly into the tin with a spatula. Pop into the fridge or freezer for a good half to 1 hour or until cold. Remove and slice. This slice needs to be kept in the fridge until you're ready to consume it (or it may become muesli in your lunchbox).
I'd love some further amaranth inspiration and am really keen to hear how you incorporate it in your diets?