Anatomy of a snack - muesli bars - wheat and dairy free

Muesli Bars - wheat/ dairy free.

Makes 12 adult sized, or 18 child size.

Even when made entirely with organic ingredients, these are still far, far cheaper to make than buy. They're quick too - so it's a win, win all around. These bars are the perfect place to use the slightly difficult, but very body-compatible, brown rice syrup.

2 cups/210gm rolled oats 1/4 cup/35gm sesame seeds 1/4 cup/35gm pumpkin seeds 1/4 cup/35gmm sunflower seeds 1/2 cup/74gm sultanas 1/4 cup/17gm coconut 1/4 cup/57gm dried fruit (any is fine)- finely diced 90 ml flavourless coconut oil - measured in liquid state 45 ml brown rice syrup 45 ml maple syrup Pre heat your oven to 180c or if fan forced, 165c.

Line a biscuit tray 28 x 18 cm approx with baking paper. Do not trim the corners for it to fit in neatly. This will allow some of the sticky brown rice syrup to leak through and stick, making it difficult to lift the bar out later.

Place all dry ingredients in a bowl and mix through to make sure none have stuck together.

If the coconut oil is solid (when the weather is cooler, or it has been in the fridge), place a small amount in a small pot and just melt. Any leftover oil can be poured straight back into the jar. Measure the coconut oil into a small bowl, then the syrups. The oily spoon will make it easier to measure the brown rice syrup. Mix together and add to the dry ingredients and mix through well. Place into the baking tray and press down well with the back of a spoon. Bake for 25 - 30 mins. When cooked the mix should look golden and ever so slightly crisp on the edges - this will ensure the inside is cooked also.

When cooked, remove from the oven and allow to cool, but not fully (approx 20 mins). When cool to the touch, lift the paper holding the longer sides of the baking paper and remove the muesli bar swiftly to a chopping board, being careful to keep the cooked mix fairly straight.

Cut into desired number of bars using a good, sharp knife. If the bars tear apart as you are cutting, the mix is not cool enough. Leave to cool completely before removing. These are best handled by lifting the cooled bars with a spatula or turner and placed onto greaseproof paper, as the brown rice syrup can sometimes make things a little sticky - this is especially true of bars that are not fully cooked.

Wrap the bars individually in wax paper for storage, and quick pick up for lunches or takeout snacks.