These cereal bars are crunchy and chewy and perfect for school lunch boxes but, beware, they may be a bit crumbly at the edges!
This recipe uses xylitol instead of sugar. Xylitol is a carbohydrate known as a ‘sugar alcohol’ usually processed from natural plant sources. However, xylitol is poorly absorbed by the digestive system and acts as soluble fibre. Because of this, it does not raise blood glucose fast. When you carb count, just count half the carbs in the amount of xylitol used (see recipe below). If too much xylitol is consumed, it may cause some bloating or a laxative effect.
The nuts ensure that BG should not rise too fast, but, as with all new foods, it’s good for you to understand how it affects your blood glucose. So, if you try this recipe, we would recommend you to test your BG 2 hrs after eating.
**Allergy - CONTAIN NUTS – Allergy**
Ingredients:
(carbs shown in bold)
- 200g brazil nuts (0g )
- 200g almonds (20g – but don’t need to count nuts)
- 50g - 90% dark chocolate (7g)
- 50g xylitol (25g)
- 50g water
- Pinch of salt flakes
Total carbs 32g (25 + 7) in the recipe. 8 bars = 32 ÷ 8 = 4g carbs per bar
Method:
1. Line a tin with greaseproof paper/baking parchment
2. Chop the brazil nuts into small chunks and the almonds into half
3. Toast the nuts gently for 2-3 minutes until they are just turning brown in a dry frying pan or in the oven – this gives the nuts a fuller flavour. They will toast quickly so don’t leave the pan unattended. Add your salt at this point. Tip the toasted nuts into a bowl and allow to cool
4. Make the sugar syrup by mixing the xylitol with the water. Simmer for 15 mins until the liquid thickens (it thickens more as it cools. Pour the syrup over the chopped nuts
5. Mix well to coat all the nuts and tip into your lined tray
6. Spread flat and then refrigerate until set.
7. Remove from the tin
8. Melt your chocolate and then drizzle over the top.
9. Cut into squares or bars
Experiment using different nuts (macadamia’s or walnuts etc), seeds or unsweetened coconut (don’t forget to carb count). If you add dried fruit, carb count and eat as part of a meal. You may have to reduce the xylitol if you add dried fruit or the bars may be too sweet.