Sadie’s Kitchen: Vegan Seeded Bars

A New Year means a New Hope and whilst waving goodbye to 2020 feels like a relief, as we ring in the new, it’s also no better time for a New You!

January is all about new intentions and new plans. A new healthier fitter lifestyle is one of those goals that we can all aspire to; whether it be in small tentative steps or leaping into it with full gusto!

Thankfully nowadays with dairy-free, gluten- free and vegan options becoming more readily available, eating a balanced or selective diet is that little bit easier. As a championer of sweet treats, my sweet tooth is stronger than most but it’s particularly great when I can indulge in a tasty treat, but also know that it’s a healthy choice and doing my body good!

So to kick off January, I am sharing these nutritious vegan Seeded Bars – full to bursting with nutritious omega-4 laden mixed seeds, oats, fruit and nuts, sweetened only by apple purée and organic agave syrup.

These keep in an air tight container for up to 5 days and are a great energy booster as they’re packed full of healthy goodness.

Vegan Seeded Bars

Ingedients

4 apples (I used Golden Delicious & Braeburn but any will do )

Approximately 1/2 – 3/4 cup water

1 tsp lemon juice (optional)

1/3 cup organic agave syrup

1 1/4 cups rolled oats

1/4 cup dessicated coconut

3/4 cup mixed seeds – golden flax seeds, sesame seeds, pumpkin seeds, sunflower seeds (whatever combination you like is fine but an equal amount of each works well)

1/4 cup Rice Krispies (optional for a bit of added texture)

1/3 cup roughly chopped walnuts

3/4 cup chopped mixed dried fruit of your choice – (I used a mixture of dried apricots, dates, sultanas and cranberries)

Pinch of salt

Method

To make the apple purée: peel and dice your apples. Then cook down in a saucepan over a medium heat, slowly adding the water and lemon juice until reduced to a soft pulpy mash. If you prefer it finer, you can pulse it with a hand blender till smooth.

Preheat oven to 175C Fan and grease and line a 9 x 9 baking tin.

Put the applesauce, oats, coconut, mixed seeds, walnuts and salt into a large bowl and mix till combined.

Put the agave syrup into a small microwaveable bowl and heat for approx 15 seconds, then stir into the bowl of ready mixed ingredients.

Add the dried fruits and using a wooden spoon or spatula, mix the mixture altogether until combined throughly. It will be thick and lumpy.

Spread the mixture into the prepared tin and smooth out using a spatula.

Bake for 20 – 22 minutes until it is set but still a little soft to the touch. Leave in pan to cool completely on rack and then cut into bars.

*I have been known to throw in a handful of choc chips when I make these for the kids. Feel free to do so if inclined. This is a very forgiving recipe and gives you the freedom to chop and change the fruit, nuts and seeds as you wish!