High Iron Muesli Bar - Cereal Bar Recipe with 4mg of iron each bar!

Video Description

High Iron Muesli Bar - Cereal Bar Recipe Recipe for about 14 bars, about 70g each bar (398kcal/100g – about 4mg of iron / 278kcal each bar) Ingredients: 3 tbsp Sesame (30g) 6 tbsp Pumpkin seeds (60g) 3 tbsp Almonds (50g) 16x Walnuts, halves (60g) 14x Apricots, dried (100g) 13x Plums, dried (100g) 12 tbsp Oats (130g) 2 tbsp Sunflower seeds (30g) 9 tbsp Pistachios, chopped (salted or unsalted) (75g) 2 tbsp Raisins (40g) 2 tbsp Pine nuts (30g) 5 tbsp Cranberries, dried (90g) 2 tsp Rose-hip / Acerola powder (17g) 6 tbsp Molasses (200g) Preparation method: - Pound the sesame in a mortar and give it in a large bowl. - Chop the pumpkin seeds, almonds and the walnuts coarsely and give them into the bowl. - Cut the dried apricots and plums in stripes and give them into the bowl. - Chop the pistachios if they are not already and give them into the bowl. - Add the oats, sunflower seeds, raisins, pine nuts, cranberries and the rose-hip/acerola powder into the bowl and mix with a wooden ladle. - Add the molasses and mix with the wooden ladle until all comes together. - Take a baking dish (rectangular) and lay it out with a sheet of baking paper. Give the mixture on top and spread it with the wooden ladle. - Take another sheet of baking paper and press the mixture evenly flat. - Bake at 150 °C (302°F) in a pre-heated oven for 15 min. - After baking, press the baked mixture again with the baking sheet to make the bars flat. - Leave to cool down for 2h. - Once the mixture is cool, put it on a chopping board and cut it into bars. - Warp the bars in cling film and store them in the freezer. Notice: -You can use various other nuts, seeds or dried fruits for this muesli bar as well. -The Rose-hip / Acerola powder is very important. The Vitamin-C inside helps to your body to absorb more iron. Iron Muesli Bars are a good breakfast on the go and are handy to take away to work or on a hike. Preparation time: 15min Baking time: 15min Start to Finish: 2h 30min Shelf life: - The Muesli Bars can be feezed for at least 6 months. After defrosting they should be consumed in 2-3 days. - Another way to store them is in an airtight tin, this way they will last for about 2 weeks. #cerealbar #ironfood #cookswiss Tags: muesli bar recipe cereal bars cereal bars recipe cereal bars healthy chewy muesli bar recipe oat bar recipe vegan granola bar recipe muesli muesli recipe muesli bars healthy healthy oat bars iron rich foods iron rich foods for pregnancy best iron supplement for pregnancy iron rich foods for kids iron muesli top 10 iron rich foods muesli bar iron muesli bars how to make muesli bars homemade oatmeal breakfast bars breakfast recipes with oats muesli bar recipe healthy Vegan muesli bar Gluten free muesli bar homemade muesli bars muesli bars homemade