Being a mum I know so well what it’s like trying to please little palates whilst providing the right nutrition kids need to grow and thrive. This is one of the reasons I love making my family friendly recipes nutrient rich by celebrating whole and natural foods. This recipe for healthy gluten free nut free muesli bars is one I hope you and your family love.
When it comes to snacks, both for the kids and for a mum on-the-go, there can never be enough ideas! On top, being a gluten free family and being mindful of nut free options for school friendly lunch boxes, I love coming up with healthy snack recipes that are simple, nutritious and tick all of these boxes.
I set myself a challenge, to create the perfect muesli bar that is gluten free, oat free, refined sugar free, preservative free and nut free. I’m so excited to share this with you. It has been a school snack favourite in our home and one I’m loving to as I grab a snack on the way out the door!
Why We Love This Recipe:
Made with a combination of faba beans, seeds and coconut these healthy gluten free nut free muesli bars are rich in plant protein, fibre and good fats. Naturally sweetened they are free from added refined sugars. To help combine the muesli mixture we use tahini also providing a hit of plant based calcium.
Being allergen free, kid approved and lunch box friendly these healthy muesli bars are a great mid-morning or afternoon snack and a nutritious addition to school lunches.
With the rise in food allergies and with many schools being nut free zones instead of using nuts in this recipe we use Human Bean Co air puffed faba beans, a great nut substitute in recipes.
The recipe is also free from oats, wheat and gluten, perfect for those with sensitivities to these and those with Coeliac disease and on a gluten free diet.
What are Faba Beans?
Faba beans botanical name is VICIA FABA (hence the name Faba’s), they are also called fava beans or broad beans.
They are the original ancient “superbean”, enjoyed throughout the Mediterranean and Asia since around 6,000BC, which makes them one of the first farming crops.
Fun fact # 1: Faba beans naturally rejuvenate the earth by releasing valuable nitrogen into the soil as they grow, making them amazing for our farms and the planet.
Fun fact # 2: Human Bean Co Faba beans are grown by the Woods family in Goondiwindi in Queensland on their farm called Billa Billa. They’ve been growing beans for 25 years and are passionate about sustainable farming practices. The Woods family manufacture their faba beans in Goondiwindi to make their Human Bean Co snacks!
How are Human Bean Co Faba Beans made?
Human Bean Co faba beans are fully traceable from paddock to plate.
The faba beans are harvested from their family farm using sustainable practices, from crop rotation to GMO free seeds. By nurturing the land it benefits not only our sensitive eco-system but also provides better quality food.
Carefully sown, grown and harvested the faba beans are then shelled, split and air puffed to crunchy perfection all in their Goondiwindi premises under the stunning Australian sun. The Aussie grown faba beans are seasoned lightly and packed for the perfect snack, with nothing artificial added.
What makes Faba Beans so good?
Faba beans are naturally gluten free, nut free, vegan and allergen friendly making them suitable for so many. With nothing artificially added these crunchy air puffed faba beans are not just a great snack on their own but a great replacement for nuts.
These fun little beans are naturally rich in nutrients, high in protein and dietary fibre.
They work really well in savoury recipes where nuts are used, think biscuit bases, blitzed to a crumb for a crunchy addition to your crumbed chicken, fish or used for a flavour booster similar to dukkah. Add crushed to salads or veggies for crunch factor and bonus protein and fibre.
We love the versatility of Faba Beans in recipes and also love them straight from the bag. As they are they are a delicious snack great for snacking, adding to party platters, after school snacks and entertaining.
Where can you find Human Bean Co Faba Beans?
Visit the Human Bean Co website to order or to find a stockist near you.
I hope you love the recipe!
Healthy Gluten Free Nut Free Muesli Bars
Allergen note: Recipe is free from gluten, dairy, eggs and nuts.
- 2 tbsp chia seeds
- 1/3 cup Human Bean Co Faba Beans
- 1/2 cup desiccated coconut organic
- 1/4 cup sunflower seed kernels
- 1/4 cup pepitas (pumpkin seed kernels)
- 3 tbsp maple syrup pure, no added sugar
- 2 tbsp water
- 1 tbsp tahini
- Pre-heat fan-forced oven to 170°C.
- In a high powdered blender or food processor pulse chia seeds at high speed to make a chia seed meal.
- Add Human Bean Co Faba Beans, coconut, sunflower seeds and pepitas to blender. Pulse to a rough meal texture (that resembles bread crumbs).
- In a small saucepan whisk together maple syrup, water and tahini to combine. Bring to a rapid simmer and stir for 30 seconds.Turn off heat.
- Add dry mix into the syrup and mix to combine evenly.
- Transfer mixture to a lined small brownie tin. Spread mixture evenly, use fingers to press firmly into shape.
- For chewy muesli bars, bake in the oven for 22 minutes or until the surface starts to turn lightly golden. For crunchy muesli bars, bake in oven for 25-30 minutes or until the surface is golden.
- Remove from oven and allow to cool. Cut into 6 muesli bar slices.
- Once completely cool store in an airtight glass container to keep fresh.
- You can replace maple syrup with your preferred natural sweetener such as rice malt syrup or honey.
- Swap 1/2 cup desiccated coconut with 1/4 cup desiccated coconut + 1/4 cup quinoa flakes.
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This recipe was custom created by nutritionist and recipe developer Casey-Lee Lyons for Human Bean Co.