This post is by Taryn Rucci of This is Taryn.
After I quit sugar, I set about also eliminating sugar from my children’s diet. We started very slowly, which I think is the best approach. I was careful not to get the children off-side because I knew they could retaliate, making the process much more difficult! Slowly but surely I started to remove the high sugar, processed foods from our pantry. As I removed each food, one by one, I started to substitute them with better (sugar free) options.
One important job was to find substitutes for the sugar filled snacks that were appearing in their lunch boxes. I soon realised that store bought muesli bars were not a healthy option. They probably should appear in the confectionary aisle because they are so high in sugar.
Today I would like to share a recipe that we bake often in our house. I make a tray of these and keep them in the fridge ready to pop in the kid’s lunch boxes. They are great because they will last a few weeks and the kids love them. They’re inexpensive to make and much tastier than the muesli bars you might be used to eating.
These muesli bars are gluten, nut and egg free. You’ll find them crunchy on the outside and soft in the middle. They’re also perfect for busy mums and dads to grab as a quick snack. Why not try having one of these instead of that biscuit you usually team with your coffee!
Fructose Free Chocolate Muesli Bars
~ Gluten free, nut free, low fructose and egg free
Makes about 16 bars
You will need:
- 3/4 cup dessicated coconut
- 1/2 cup sesame seeds
- 3/4 sunflower kernels
- 1/2 cup pepitas
- 2 Tablespoons of white chia seeds
- 2 teaspoons of vanilla essence
- Good pinch of salt
- 1/4 – 1/2 teaspoon of Stevia, depending on how sweet you like it (I use Nirvana brand which I purchase at the health food shop)
- 3 Tablespoons butter or use coconut oil if you prefer
- 4 Tablespoons Rice Malt Syrup. Rice Malt Syrup is a fructose free sweetener. You can purchase this from Coles or from your health food store
- 2 Tablespoons of cocoa powder or raw cacao powder
– To begin, you have a few options;
1. If you have a Thermomix or a similar kitchen gadget, then chuck it all in. Blitz it a little and heat the mixture up to 100 degrees for about 5 minutes or until the butter is melted.
2. Blitz the dry ingredients in a food processor slightly. Transfer to a saucepan and heat on the stove top until the butter has melted.
3. Take the less is more approach, and just heat the lot on the stove top until the butter has melted. Mix well.
– Press the mixture firmly into a brownie tin lined with baking paper.
– Pop in a preheated oven of about 150 deg C and cook until brown on top (about 10-15 minutes).
– Cool and cut into bars. Keep in the fridge.
To avoid fructose and various other ingredients in processed foods, I do prepare a lot of the food we eat in our house from scratch. Preparing gluten and fructose free foods means that I have to do a lot of experimenting to create recipes myself. If you are interested in my journey or if you would like access to more recipes please visit me at This is Taryn.