Gluten free vegan fruity seed bar

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  • All of our communications with food manufacturers are time stamped so you know when any allergy information is being provided.
  • As this information may change over time, please make sure you check packaging labels and contact the manufacturer if necessary.

I love these snack bars because they are handy, especially when I am busy with my kids and get hungry. I just need to pop one into my mouth to stay sane!

They also make a great kids snacks too. Just cut them into small cubes for their little mouths. These seed bars are fruity, nutty and seedy – adding chocolate makes them even better!

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Gluten free

Coeliac U.K. explains that oats contain protein called avenin, which is similar to gluten. Oats are very often manufactured in the same place as other gluten-containing facilities. So if you are allergic to gluten you need to look for special gluten-free oats. For this recipe I used Mornflake Gluten-free Superfast Oats.

“We do handle tree nuts, dairy and seeds for some of our muesli and granola products, but our oats only products are milled and packed in a segregated area where these ingredients are strictly prohibited. We are also a peanut free site.”

Direct response from the manufacturer of Mornflake Gluten-free Superfast Oats. 10th March 2020.

Linseeds

Most commercial ground linseed has precautionary allergy labelling for other nuts and seeds. However, this is not the case for products of Flax Farm. I have been a big fan of theirs and contacted them for confirmation.

“Our linseed meal is milled in a unit that only handles linseed and no other nuts or seeds are present. In our kitchen where we bake the flaxjacks we do have other seeds but no nuts and the kitchen and the pressing unit are completely separate locations.”

Direct response from Flax Farm. 23rd February 2020.

Syrup

I often see recipes for sweet snack bars or flapjacks that include so much sugar. However, I want to try and limit the amount of sugar in what I create so I can feel comfortable to allow my children to enjoy them as well.

Syrup is crucial for binding everything together. Initially I tried using maple syrup as I prefer its flavour, vitamin profile and low sugar content compared with golden syrup. Unfortunately maple syrup is too thin, which leaves the bar too crumbly so I decided to stick with golden syrup.

Also remember that it’s important to pack the mixture into the baking tray as much as possible before baking.

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Ingredients For 20cm x 20cm square baking tray enough to make 12 when cut to 10cm x 3cm x 2cm

60g linseed

70g other seeds (I used a mixture of sunflower and pumpkin seeds)

70g nuts of your choice (I used pine nuts but if omit, just replace with more seeds)

140g dried cranberries

100g GF rolled oats (I used Mornflake Gluten-free Superfast Oats)

90g vegan butter suitable for baking (I used Waitrose Avocado Oil Spread)

90g golden syrup (I used Lyle’s Golden Syrup)

20g Plamil Dairy Free Chocolate Drops

Method

Preheat the oven to 180C (160C fan / 325F / Gas 3)

  1. Chop the large nuts and seeds into small pieces by hand (do not use a food processor for this as it will make it powdery).
  2. Mix evenly linseed, chopped nuts and seeds, dried fruits and rolled oats in one bowl.
  3. Pour melted butter and golden syrup in the mixture.
  4. Stir well until evenly mixed.
  5. Into the baking tray lined with parchment paper, pour the mixture and with your fingers push the whole thing to pack up.
  6. Bake for 25-30min.
  7. While still hot, sprinkle the chocolate. Let the whole thing cool down before you cut, otherwise it will crumble. I usually put the whole tray in the fridge for half an hour and use a serrated knife to cut into rectangle bars.

https://youtu.be/hfs2LHEdAfw