:: Muesli Magic ::

Megann’s Healthy Muesli Bars

:: Megann’s Kitchen ::

:: Megann's Healthy Muesli Bars - perfect to make on a rainy day ::

I have fond memories of Uncle Tobies muesli bars in my school lunch box as a child. They were either pierced with delicious dark chocolate chips or topped with dehydrated yoghurt. I distinctly remember eagerly peeling back the paper covered foil wrapper, rummaging through the sticky muesli snack & eating the choc chips/yoghurt top - leaving the bar behind! Oh how times have changed! Now, it is the health benefits of the actual Muesli bar that makes me go weak at the knees, knowing all the goodness that is going into my body.

These bars are a Megann’s Kitchen creation of my favourite things in muesli. This health snack could easily be a breakfast bar for people on the run or an afternoon snack to cure the 3:30pm munchies. I add seeds for extra goodness & energy, which I find delicious. The rice bubbles give a smooth & crunchy texture that just makes this health snack delightful.

binding ingredients

150g good quality butter

50g brown sugar

3 Tbs golden syrup

2 Tbs honey
1 tsp vanilla bean paste

base dry ingredients

50g desiccated coconut

180g rolled oats

50g rice bubbles

2 Tbs wholemeal self raising flour (optional)

1 tsp cinnamon

flavouring dry ingredients

80g dried apricots, chopped

50g dried pears, chopped

30g dried cranberries (craisins)

30g sultanas

25g pumpkin seeds/pepitas (optional)

25g sunflower seeds (optional)

Preheat oven to 160°C (320°F). Line a lamington tin with parchment paper. Place the binding ingredients - the butter, brown sugar, golden syrup & honey - in a small saucepan & melt whilst stirring until just foaming. Once melted, set aside & assemble the dry ingredients – the desiccated coconut, rolled oats, rice bubbles, dried apricots, dried pears, dried cranberries, pumpkin seeds/pepitas, sunflower seeds, flour & cinnamon - into a large bowl. Add the binding ingredients to the dry ingredients & mix through. Tip into the prepared tin & press with the back of a spoon or spatula. I then use a smooth glass on its side & roll over the top, pressing down firmly & smoothing the mixture. Bake in the oven for 20 minutes. Remove from the oven & smooth over with the glass again. Allow to cool for 30 minutes then cut with a sharp knife into your desired bar sizes. Place into the refrigerator & chill.

:: section your baked muesli into bars, then drizzle with chocolate ::

Kitchen Notes

:: Change it up! You can add any kind of dried fruit, nuts, berries or seeds that you like. Keep the base dry ingredients & swap out the flavourings.

:: Another option, for a muesli bar more like the one from my childhood, is sprinkle some dark chocolate chips on the top of the mixture once you have tipped it into your prepared tin & squished it with a back of the spoon. Continue to roll over the top of the mixture with a smooth glass until firm & continue with the cooking process. Parents be warned – they will be eaten first!

:: If you like a harder, crunchier muesli bar – simply extend the cooking time in the oven for another 5 minutes.
:: I once made these with broken/smashed Arnotts Marie Biscuits (a plain, sweet cookie) in lieu of rice bubbles. I have also added leftover water or ritz/savoy crackers. This added a biscuity crunch & is oh so tasty!

:: For a gluten free option, simply leave out the flour. It acts as an additional binder, however it isn’t essential.

:: In order to stop your muesli bar crumbling all over the floor at the first bite, store it in an air-tight container in the fridge with parchment paper in between each layer. Fresh & tasty! This is a tip from my sister’s web site, We Love Pancakes on Sunday.

:: a great snack with a glass of milk ::

Style & Serve

:: After finding out the fat content & nutritional benefits of white chocolate vs meltable dried yoghurt were not that dissimilar, I have been using white chocolate. I sometimes melt 65g of Nestle White Plaistowe Chocolate or Lindt 70% dark cocoa chocolate over the top. Place the melted chocolate into a zip lock bag, cut a tiny hole off the corner & drizzle over the cut muesli bar in the tin then place it into the fridge to harden. Re-cut through the lines before portioning. This adds a creamy smoothness to the bar. Delicious!

Quick Kitchen

:: Store portions in zip lock bags & freeze for a quick snack or breakfast on the run.

:: biting into the healthy snack - Megann's Muesli Bars ::

Calorie Kitchen

:: Counting Calories? I don’t, but many do. I have the personal view that many foods have health benefits & great nutritional value that go beyond the calorie content – so I put it into perspective. Take the 50g of seeds & 170g of oats in this recipe, together they add up to 924 calories but there is no question that they benefit your body from anti-cancer properties to being a natural anti-inflammatory. Amazing, huh? I love the miraculous health properties of food!

Entire Recipe: approximately 3378 calories without the white chocolate drizzle

approximately 3712 calories with the white chocolate drizzle

Divided into 16 large bars: approximately 211 calories per bar without the white chocolate drizzle

approximately 232 calories per bar with the white chocolate drizzle

If you have a calorie count to make in a particular day, portion the recipe appropriately. You know what they say, everything, even health foods, in moderation.

:: these muesli bars are jam packed full of goodness ::

Health Benefits of Pepitas/Pumpkin Seeds & Sunflower Seeds

:: The health benefits of seeds continue to amaze me! I love the fact that so much is packed into such a tiny portion. Just some of the benefits of pumpkin seeds include: the promotion of good prostate health, anti-inflammatory benefits, the promotion of lowering cholesterol, a good source of protein, high in omega 3, packed in anti-oxidants & also high in iron.

:: Like pumpkin seeds, sunflower seeds are also a powerhouse food. They have many benefits in small amounts & should be added to anything & everything possible! Just some of the benefits include: assists in lowering cholesterol, a good source of protein, high in anti-oxidants, help reduce blood sugar levels by reducing breakdown of glycogen in the liver, high in B vitamins & folic acid (great for fetal development!)… now, how can you afford to not add this to your muesli bar!!!

Source

:: Need a good slice tin? I use Bakers Secret Lamington Pan that is 30cm x 19cm. You can easily source this from your favourite kitchen supply store, supermarket or online at Kitchenware Direct.

:: Pumpkin Seed info came from various web sites, including the Pumpkin Seed site.

:: Sunflower Seed info came from Nutrition & You. 

:: a healthy snack with loads of health benefits ::

These are one of my Megann's Kitchen favourites...

Enjoy!

:: Oaty ANZAC Day ::

ANZAC Biscuits

:: Megann’s Kitchen ::

:: delicious ANZAC biscuits ::

I first made ANZAC biscuits for my husband while he was deployed in Iraq. I was spending a lot of time being scared out of my wits, so when I was home alone I would bake for my friends to keep my imagination from running away from me. For a biscuit that I had adored my whole life, I couldn’t believe that this was my first attempt at making them! Watching the golden buttery mixture bubble as I added the bicarbonate of soda for the first time was incredible & I realised there was more science to kitchen cooking than I realised.

I have since sent quite a few batches of these cookies to friends overseas & they have stood the test of the wartime mail system, as they would have many years ago. Every time I have an ANZAC biscuit, I reflect on fond memories of ANZAC day in the past. Remembering my Grandfather travelling from QLD to Melbourne every year & watching the parade on TV to see if I could see him or his battalion. In recent years it has been spending ANZAC day at the Harbourview Hotel overlooking the Sydney Harbour Bridge while the boys marched & having quite a few beverages from a very early hour… then continuing throughout the day!

:: a bite of goodness ::

This post of ANZAC biscuits is in remembrance of the Australian & New Zealand war heroes of the past, the fallen, & also to support the amazing men & woman who have fought/are fighting for their country at the present. There are many Australian Defence Force members who have served their country & been wounded, unable to return to normal duties. It is their silent fight that I am supporting today. There is an amazing fundraising group called Soldier On. Follow this link as they deserve your encouragement & ongoing support. This incredible organisation helps wounded warriors of our amazing country. You can easily like them on their Facebook page as well!

“Soldier On supports servicemen and women of the Australian Defence Force who have been physically or mentally wounded in the service of their country. Our vision is to have the world's best care for Australia's wounded soldiers, to help them to achieve the same hopes and dreams they had prior to their wounds.”

There are many Defence members not home with their families today or effected by war in some way, think of them this ANZAC day & show your appreciation by making a quick batch of ANZAC biscuits.

1¼ cups plain flour, sifted

1 cup rolled oats

¼ cup brown sugar

¼ cup white sugar

¾ cup desiccated coconut

2 tablespoons golden syrup or treacle

150g unsalted butter, chopped

½ tsp bicarbonate of soda

1 Tbs hot water

Preheat oven to 160°C (325°F). Line 2 cookie trays with parchment paper. Place the flour, oats, sugars & coconut in a large bowl and stir to combine. In a small saucepan, place the golden syrup & butter, stirring over low heat until the butter has melted. Remove from heat. Mix the bicarbonate of soda with the water & add to the golden syrup mixture. It will form incredible bubbles whilst stirring, like molten lava. Pour into the dry ingredients & mix until fully combined. Roll 2-3 Tbs of mixture into balls or use a 3 Tbs spring handled ice cream scoop & place on the lined baking trays, leaving plenty of space between each one. Bake for 8 minutes. Remove from the oven & press firmly down with a flat-bottomed glass in order to produce a uniform cookie shape. Place back into the over for another 4 minutes, or until golden brown. Leave to cool on the baking tray for 10 minutes then transfer to a cooling rack using a spatula.

Makes 12+ large 7cm cookies

:: pressing into a cookie shape 

:: a baked cookie round ::

Kitchen Notes

:: If making with toddlers, be careful with the hot ingredients.

:: I could have easily used a smaller measurement & yielded more, yet smaller, biscuits. What can I say, I like big ANZACs!

:: a glass of milk & some ANZAC's ::

Health Benefits of Oats

:: Oatmeal and oat bran are significant sources of dietary fibre. One component of the soluble fibre found in oats is beta-glucans, a soluble fibre that has proven effective in lowering blood cholesterol. Oats and grains are also one of the best sources of compounds called tocotrienols. These are antioxidants, which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol. New research has also discovered that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls.

:: Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. This means dramatic changes in blood sugar levels are avoided.

:: Oats, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer, prostate, endometrium and ovarian cancer.

:: Oats, rich in soluble fibre, can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

:: Oats have a high fibre content. Fibre is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fibre.

:: Oats have a higher concentration of well-balanced protein than other cereals. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium. Oat beta glucan also appears to help speed up response to infection, which may result in faster healing. According to a new study, it was discovered that beta glucan can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing.

Sources

:: To find out more information on delicious oats, go to the "eat more oats" website. 
:: get your very own OXO cookie scoop from Amazon... I bought all three sizes & use them all! I used the large 3Tbs scoop for these cookies, but tend to use the medium for other cookies, meatballs, etc. The small one is great for mini ice-creams as well! Choices, choices!

:: the best ANZAC biscuit recipe from Megann's Kitchen ::

Thanks for stopping by this ANZAC day

:: Crumbly Tops ::

Apple & Pear Crumble Muffins

:: Megann’s Kitchen ::

:: beautiful apple & pear crumble muffins ::

I have to say, these muffins are fantastic! Inspired by Bill Granger, they are quite delicious & I often make them for a healthier morning tea option. They don’t really taste like you are eating something that has wholemeal flour or oats in it, they are just plain yummy! Also great for breakfast on the go, when all of society is looking for a fast & healthier option these days, why not make these muffins instead?

Apple & Pear Muffin Mixture

1 cup plain flour
½ cup wholemeal plain flour
3 tsp baking powder
2 tsp ground cinnamon
1 cup of oats
½ cup brown sugar
2 large eggs
1 cup plain yoghurt
½ cup grapeseed oil (or other light flavoured oil)
1 pear, peeled & diced
2 granny smith apples, grated

Crumble Topping

¼ cup brown sugar
¼ cup oats
2 tsp flour
½ tsp cinnamon

:: the healthy dry mixture ::

:: Preheat oven to 180°C (350°F). Prepare your muffin tins with muffin wrappers or by greasing them. Sift both flours, cinnamon and baking powder into a large bowl and add the oats & brown sugar. Mix to combine. In another bowl, add the yoghurt, eggs, & oil & whisk until smooth. Add to the flour mixture & stir until it is just combined. Fold through the pears & apple until just combined. Use two tablespoons (one to pick up your mixture and one to neatly push it off your spoon) to place the mixture into your prepared non-stick muffin trays. I like to line mine with crisp, white liners. Mix the ingredients for the crumble topping together in a small bowl & sprinkle over the top of your muffin mixture.

Bake for 14 minutes or until cake tested with a skewer and golden on top.

:: yoghurt mixture ::

Serve
:: The best way to serve your muffins is fresh out of the oven, after about 10-15 minutes of cooling, with a generous slathering of real butter that melts as you bite into it.

Kitchen Notes
:: Always remember for a soft, moist muffin that rises to their full potential, stir the ingredients until it is just combined. Overworking your mixture activates the gluten, making it tough and dry.

Muffin Options
:: I have sometimes substituted the natural yoghurt with sour cream or vanilla yoghurt, or half-half when I haven’t had the complete ingredients in my fridge.
:: You can also put ¼ cup chopped pecan nuts through the apple crumble mixture if you like a nutty flavour, yum!
:: For x-large muffins, bake 180°C (350°F) for 20-25 minutes.

:: stir until just combined ::

:: golden brown & out of the oven ::

:: as always, I love mine with lots of salted butter ::

Healthy Oats
:: The health benefits of oats are undeniable. It is a significant source of fibre in your daily diet & can help with blood pressure, weight control, blood sugar levels and over a long time it has also been proven to reduce the risk of cancer. For further reading follow on to eatmoreoats.com

Source: Bill Granger’s Holiday - You can purchase this book by following the links provided

Donna Hay General Store: DonnaHay Parchment Cupcake Papers- Small
You can purchase these by following the links provided
Order in the Kitchen: Parchment Paper Wrappers

:: Healthy Loving Snack ::

Oat, Raisin & Sunflower Cookies

:: Megann’s Kitchen ::

oat & raisin cookies with cranberries & sunflower seeds- yummy!

This cookie combination came to me when I was wanting a healthy, home baked snack for my toddler’s lunchbox & also a morning tea option for my husband at work. I had some left over dried cranberries from Christmas & wondered what sunflower seeds would be like in lieu of nuts, so I added them to the mixture as well & voila! Now I buy these ingredients purposefully for this recipe & it is regularly baked in our home. These cookies have fruity, chewy, jewels of goodness inside with a slight crunch of the sunflower seeds (high in vitamin E oils & vitamin B1- see footnote) that are addictive + healthy + yummy + filling & loved by one & all!

250 grams unsalted butter, softened

1 cup of brown sugar

¾ cup of white sugar

2 large eggs

1 tsp vanilla bean paste

3 cups of rolled oats

1½ cups plain flour

1 tsp baking soda

pinch of sea salt, optional

1 tsp ground cinnamon

½ tsp freshly grated nutmeg (or ¼ tsp of dried ground)

½ cup sunflower seeds, optional

1 cup raisins/saltanas

½ cup craisins

Preheat oven to 180°C. Line two large cookie trays with baking paper. Place the butter & both sugars into a bowl then beat with an electric mixer until light & creamy. Add eggs, one by one. Add vanilla paste. Mix flour, baking soda, cinnamon and nutmeg in a medium bowl, stir, then add the dry ingredients to the butter mixture. Add raisins, craisins, sunflower seeds & rolled oats, stirring between each one.

Spoon dough out with large tablespoons leaving gaps between each one. Bake until the edges turn brown, around 12 minutes. Leave to cool on the baking tray for 5 minutes then transfer to a cooling rack using a spatula.

:: makes about 36 average sized cookies (x-large batch as they go fast).

healthy cookies taking a rest

Kitchen Notes
:: I know it may seem like a lot of butter & sugar as it is a double recipe, but the health benefits of these cookies are substancial enough to allow for a little bit of sweetness in your life! 
:: You can play around with this recipe. I have used nuts instead of sunflower seeds, only raisins (total it to 1½ cups), just think about your textures & flavours you want in your final product. Explore & enjoy!

Sunflower seeds are packed with vitamins, including vitamins B1 and B5, vitamin E and folate. They also provide a healthy dose of copper, magnesium, selenium and phosphorous–important minerals. Just a quarter of a cup–four tablespoons–of seeds hold half the daily requirement or more of these important nutrients. The fats present in sunflower seeds are also good quality, heart healthy fats that can help increase “good” cholesterol and protect the heart and cardiovascular system.

Of these nutrients, vitamin E in particular is a powerful antioxidant, helping preserve cardiovascular health. Sunflower seeds are quite high in vitamin E, with ninety percent of the recommended daily allowance of this vitamin in a quarter cup. Also helpful to cardiovascular health and cholesterol maintenance are lignans, arginine and phenolic acids. While these substances are less well-known to most people, studies increasingly show benefits from increasing their intake.

Other substances found in sunflower seeds include tryptophan and choline. Also found in pumpkin seeds, tryptophan can help reduce stress, anxiety and depression. Choline appears to help increase brain function, particularly helping to improve memory. With this wide combination of phytochemicals, vitamins & minerals, sunflower seeds are a surprisingly nutrient dense food.

Source: Sunflower seed info came from internet under health benefits from whole foods & 3 fat chicks, the health benefits.