Fruit, nut and tahini breakfast bars
Posted by kathryn in Breakfast
Since Cassie posted two breakfast bar recipes over at Veggie Meal Plans, I knew I had to try them.
They’re full of nuts, dried fruit and wholegrains – no additional oil or sugar.
Which makes them a low GI, sustaining and easy breakfast.
I’ve tweaked the recipe slightly, to fit what I had in the pantry.
Plus, I thought they’d work well with tahini, so I used this to replace the flaxseeds.
Fruit, nut and tahini breakfast bars
The ingredients I used were:
Date Mixture:
- 1/2 cup diced dried dates
- 1/2 cup water
- 1/2 cup tahini
Dry Ingredients:
- 3/4 cup rolled oats
- 1/4 cup wholemeal spelt flour
- 1 teaspoon mixed spice
- 1/3 cup mixed nuts, chopped – I used almonds, pecans & brazils
- 1/3 cup raw pumpkin seeds / pepitas
- 1 cup mixed dried fruit – I used sultanas, apricots and apple
I made these up, according to Cassie’s instructions – missing out the flaxseed stage and adding the tahini to the cooled date puree.
And they’re really good. Full of flavour, slighly chewy, plus they keep me going for most of the morning. Cassie’s other breafast bar recipe is here.
Update – in response to a couple of requests here’s the nutritional breakdown per bar:
- Energy: 650kJ
- Protein: 4g
- Fat: 9g
- Saturated Fat: 1g
- Carbohydrates: 14g
- Fibre: 3g
- Sodium: 14mg
All about tahini
For more information about tahini, take a look at these posts:
- What is tahini and is it good for you?
- How to buy and store tahini
- Tahini salad dressing
- Chickpea, lima bean and tahini casserole
26 November, 2007
Comments
Hi Kathryn. The breakfast bars sound so easy to make and yet so filling too. The perfect food really.
I have enclosed a recipe from the “Gwinganna Lifestyle Retreat” talk that I went to a while ago. They had tastings of all the recipes they demonstrated and this one was my favourite. At this time of year I also thought that these “Tahini Balls” make a much healthier alternative to the traditional Rum Balls.
They say to use “light tahini”. I’m guessing that would be hulled tahini Kathryn, don”t you think?
Tahini Balls
1/2 cup light tahini
1/2 cup honey
1/2 cup desiccated coconut
1/2 cup LSA
1 cup dried apricot pieces (or fruit mixture of your choice)
1/4 cup chopped almonds
Mix all ingredients together to make a stiff mixture. Use more coconut if necessary. Shape into balls with wet hands and roll in coconut or LSA. Refrigerate. Also good to freeze.
Thanks for posting this recipe Mariana. They look really good – a healthy and filling little sweet snack. We’re having a Christmas party in a few weeks and I might add these to the menu.
I agree – light tahini would be hulled.
Kathryn, your bars look great! Tahini sounds like a wonderful addition!
Thanks for the recipe Cassie – I’m finding them an immensely useful food to have around.
These bars sound fantastic – how many calories do you think each would be though?
Sue I’ve never worked it out. I’ll probably be making some more at the weekend, so I’ll weigh out the ingredients, do the calculations and report back.
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