Vegan Apricot and Pumpkin Seed Muesli Bar Recipe

If you're looking for a quick, iron-rich afternoon snack, these bars fit the bill. Dried fruit and oats provide fibre to tide you over until dinner time, whilst also pumping up the iron content. Best of all, these bars are nut and egg-free, making them perfect for school lunchboxes. Mix it up with your favourite dried fruits and seeds to make them your own.

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Enjoy these nourishing Vegan Apricot and Pumpkin Seed Muesli Bars

If you're looking for a quick, iron-rich afternoon snack, these bars fit the bill. Dried fruit and oats provide fibre to tide you over until dinner time. Best of all, these bars are nut and egg-free, making them perfect for school lunchboxes. Mix it up with your favourite dried fruits and seeds to make them your own.

This Recipe Makes 8 bars

Ingredients:

  • 100g coconut oil
  • ¼ cup pure maple syrup
  • ¾ cup dried apricots, chopped
  • ½ cup sultanas or dates
  • ½ cup unsweetened shredded coconut
  • 2 cups quick oats
  • ½ cup pumpkin seeds
  1. Preheat oven to 170ºC (150ºC fan-forced).
  2. Line a 20cm square baking tin with baking paper.
  3. Combine the apricots, sultanas, coconut, oats and pumpkin seeds in a large bowl until evenly dispersed.
  4. Gently melt the oil and maple syrup together in a small saucepan over a medium-low heat.
  5. Pour the melted oil mixture into the oat mixture and stir to combine.
  6. Transfer the mixture into the lined pan, smooth the surface and bake for 25-30 minutes or until golden brown.
  7. Let the mixture cool in the pan for at least an hour to prevent it from crumbling apart when you remove it from the tin.
  8. Remove the baked muesli from the tin and slice into 8 evenly-sized bars to serve.

This recipe was created by Michelle Theodosi (Accredited Practising Dietitian and Credentialed Eating Disorder Clinician) and the team at The Lifestyle Dietitian

Nutrition Information (per serve):

Per serve (if serving 8)

Energy (kJ) 1566 (734 Cals)

Protein (g) 6.86

Carbohydrates (g) 35.13

Dietary fibre (g) 5.94

    • Sugars (g) 21.57

Iron (mg) 2.52

Total fat (g) 22.4

Sodium (mg) 12.4

    • Saturated fat (g) 15.25

Calcium (mg) 40.33

 

Vitamin C (mg) 0.86


Tip: These bars are easily customisable - simply swap out the dried fruit for your favourite kind, add in your favourite nuts, or even add in some cocoa powder for a chocolate hit.

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For use when you have been diagnosed as iron deficient and your doctor has recommended a therapeutic oral iron supplement.

Ferro-grad C contains ferrous sulfate 325 mg (equivalent to 105 mg elemental iron) and sodium ascorbate 562.4 mg (equivalent to 500 mg Vitamin C).

Ferro-grad C is a Viatris trademark. Copyright © 2022 Viatris Inc. All rights reserved. Viatris Pty Ltd. Level 1, 30-34 Hickson Road, Millers Point NSW 2000. Tel 1800 314 527. FGC-2022-0047. Prepared April 2022.