Lunch Box Apple Oat Bars - NUT FREE
Makes 20 bars
Macros: 191 Cal, Fat 9g, Carbs 27g, Fibre 4g, Protein 3g
3 cups old-fashioned oats
2 cups chopped dried apple, packed ((5 oz))
1/2 cup unsalted sunflower seeds
1/2 cup ground flax seeds ((also labelled milled flax))
1/2 cup oat flour
1/2 cup brown rice syrup
1/2 cup melted coconut oil
10 pitted Medjool dates
1 tablespoon cinnamon
1 teaspoon vanilla
1/4 teaspoon salt
Line a 9x9 baking sheet (for thicker bars or 9x13 for thinner bars) with parchment paper hanging over 2 sides. (spray the pan with cooking spray to help the parchment paper stick).
Place all the ingredients in a large capacity food processor (8 cup) and process until it is fine and sticks together (about 2 minutes), stopping the processor to scrape down the sides a couple of times.
transfer the mixture to the prepared baking pan and press the mixture down very firmly and evenly using the bottom of a glass cup. Refrigerate for a minimum of 2 hours or overnight, remove the bars from the pan, place on large cutting board and cut into desired number of bars with a sharp knife. Store at room temperature in covered container or in the freezer for up to 2 months.