This is a very tasty recipe from another of our cookbooks, Superfood Breakfasts. It’s a little book that packs a big punch of healthy breakfast inspiration, so ditch the coco-pops and try an on-the-go Amaranth Breakfast Bar instead!
Amaranth is a really cool grain that’s just as high in protein as quinoa and adds a little extra crunch to these muesli-esque bars. A brilliant portable breakfast when you’re late for the bus, an energy-boosting afternoon snack to fuel some digging on the allotment and delicious with a dollop of yoghurt for pudding.
This is a plan ahead recipe that requires soaking grains overnight and is a great one to play around with flavour combinations – substitute chia for flax or cranberries for dates to suit your taste and whatever you’ve got going in your kitchen cupboard.
Amaranth & Blueberry Bars
Amaranth is a really cool grain that’s just as high in protein as quinoa and adds a little extra crunch to these muesli-esque bars.
Ingredients:
- 175g (6oz) raw amaranth (soaked weight approx 250g/9oz)
- 100g (3½oz) rolled oats
- 50g (1¾oz) raisins
- 50g (1¾oz) dried cranberries
- 35g (1¼oz) sunflower seeds
- 35g (1¼oz) pumpkin seeds
- 25g (scant 1oz) chia seeds
- 2 tsp ground cinnamon
- 3 tbsp coconut oil
- 3 tbsp maple syrup
- 100g (3½oz) nut butter or tahini
- 100g (3½oz) banana, mashed
- 1 tbsp lucuma powder (optional)
- 125g (4½oz) blueberry chia jam or shop-bought equivalent
- 30g (1oz) goji berries, to top
- 30g (1oz) flaked almonds, to top
- 50g (1¾oz) pistachio nuts, roughly crushed, to top
Method:
- Soak the amaranth in double the volume of water with 1 tsp salt for 8 hours, then drain and rinse.
- Preheat the oven to 180°C (160°C fan/350°F/Gas 4). Line a shallow 30 x 20cm (12 x 7¾”) baking tray with non-stick baking parchment.
- Put the amaranth in a processor with the oats, raisins, cranberries, seeds, and cinnamon. Whizz briefly to combine.
- Melt the coconut oil and maple syrup in a small pan over a medium heat. Stir in the nut butter (or tahini) and mashed banana.
- Add to the amaranth mixture and whizz to combine. Spread out evenly on the tray, pressing down firmly with the back of a spoon. Bake for 45 minutes or until a knife inserted into the centre comes out clean. Place the tray on a rack and leave to cool for 10 minutes.
- Spread with chia jam, then sprinkle with goji berries and nuts, pressing them in so they stick. Leave to cool completely before cutting into bars. Store in an airtight container in the fridge for up to 1 week. They also freeze really well for around 3 months.
Recipe by Homegrown Kate www.homegrownkate.com
This and loads of other tasty recipes are in our cookbook ‘Superfood Breakfasts’. Available in bookshops, on Amazon and on the DK website. Published by DK in May 2016 with gorgeous photos by Will Heap Photography.
Homegrown Kate 