Grain free Seedy Slice

This no bake slice, sweetened with honey & dried fruit, is also dairy free, egg free, nut free & refined sugar free. It is very simple to make & would make an excellent addition to a school lunch box. I have included an estimated nutritional information for the slice at the end of the recipe, the online Food Standards Australia New Zealand nutrition calculator was used.

  Ingredients

100 g Bakers' Magic Grain free flour

1/4 tsp Salt

50 g Cocoa (I used Loving Earth Raw Organic cacao)

55 g Cranberries

55 g Sultanas

150 g Dried dates

70 g Dried figs

100 g Pepitas

75 g Sunflower seeds

50 g Golden flaxseed

100 g Cocoa butter

250 g Hot water

100 g Honey

  

Optional - spread a thin cocoa based icing over the top. Adding icing will increase the overall amount of sugar in the slice.

 

Cocoa - The flavour, fat content & colour can vary greatly between brands. Decrease or increase the amount of cocoa based on your preference.  

 

Dried fruit - Substitute in dried fruit according to you & your family's preferences. I included dates & figs in the recipe as they are high in fibre, approximately 10% & 14% respectively. Consequently decreasing the amounts of these dried fruits may change the fibre content of the slice (see nutritional panel). 

Seeds - As with dried fruit the seeds used vary in their fibre content. Changing the seeds used may decrease or increase the fibre content of the slice.

Cocoa butter - I chose cocoa butter for this recipe for a number of reasons: it has a higher melting point when compared with other plant oils (I didn't want the slice melting in the school lunchbox), it has a neutral taste & it literally melts in your mouth.   

Method

Line a slice tray with non-stick paper, ensure the paper overlaps the edges of the tray.

Mix together the grain free flour, salt & seeds in a small bowl. Set aside.

Add the cocoa, dried fruit, honey & hot water to a medium sized saucepan. Stir over medium heat until the mixture thickens slightly. The mixture needs to be hot but not boiling. Reduce heat to low.

Add the cocoa butter & stir until melted.  

Add the grain free flour & seeds and stir to combine. 

Take the saucepan off the heat, transfer mix to the slice tray and smooth the top. Refrigerate when the slice is no longer hot.

Cut slice into small pieces. I cut the slice into 70 pieces & these were ~15 g each.

Store the slice in the fridge. 

The nutritional information in the following table is based on average values for the ingredients.  

Nutritional Panel Per 15 g  Per 100 g
Energy (kJ) 213 kJ 1420 kJ
Protein 1 g 6.9 g
Fat - Total 2.9 g 19.1 g
Fat - Saturated 1.1 g 7.2 g
Carbohydrate 5 g 33.1 g
Sugars* 3.9 g  26.1 g
Dietary Fibre 1 g 7 g
Sodium 10 mg 64 mg 

In one serve honey accounts for 1 g of sugar.