It’s been a few weeks since I’ve posted a recipe as I’ve been swamped with work. Kinda funny considering the kids (including my youngest) are now back at school and I have more time in my days. But that also means more ways to fill in that time and I seem to have had a huge amount of work to do lately. My plans to get the carpets cleaned, garage door repaired and piano tuned have all so far been shelved.
Anyway, being busy had me thinking about breakfast food, especially when you have to eat and run. I’ve had these bars on my mind for some time now, so it’s about time that I bedded down the recipe and shared it with you.
The inspiration for this came from a friend who shared a fabulous recipe with me about two years ago. It was basically a simple combination of bananas, oats and honey, baked in a shallow dish. It was fantasitc.
Here in Australia, oats can’t be included in a gluten-free diet, so once I started thinking about this recipe, I realised it would need significant adapting to be gluten-free. Included is amaranth, high in calcium and iron, and quinoa flakes, high in protein and essential amino acids. I’m also pretty chuffed that I’ve finally found a way to use rice flakes in baking. They soften a little, but retain a gentle crunch. It gives great texture to the bars. But my favourite ingredient is the cacao nibs – they lend a chocolatey flavour while delivering a big punch of antioxidants.
While I was adapting, I reduced the fructose content by using rice malt syrup instead of honey, but if you want to use honey in the same quantity, it will work.
So here is my version of a really lovely recipe. Eat it for breakfast, send it to school for recess or serve it as an after school snack. It’s versatile, filling and delicious. A winning combination.
120 g rice flakes
50 g puffed amaranth
40 g quinoa flakes
300 g (approximately 3) mashed bananas
2 eggs, lightly beaten
4 tbs rice malt syrup
1 tsp ground cinnamon
2 tbs cacao nibs (optional)
Preheat oven to 180° Celsius (conventional oven) or 160° Celsius (fan-forced oven). Grease and line a 18 x 28 cm slice tray.
In a large bowl, combine all ingredients and pour into tray. Evenly spread mixture in tray.
Bake for 30 minutes.
Allow to cool in tray. When cool, slice into 3 x 6 cm rectangles.
Makes 20 slices.