Iron-rich snack bars (with chocolate!)

I am looking to integrate more sweet treats into the VG repertoire, ones that need no or little refined beet sugar.

I’m also looking to keep up nutrient values with food rather than supplements. Molasses is particularly rich in iron, calcium, magnesium and potassium, all important for women at all stages of life.

I asked the computer to suggest a recipe using this and ingredients I already have. Apricots and pumpkin seeds also give great mineral benefits, and oats (among many qualities) give beta-glucans, the soluble fibre that particularly aids digestion.

I’ve made this three times now so tried and tested and enjoyed!

Asking further, computer says:

  • c130 calories per piece without chocolate; 150 with
  • with dark chocolate, 20% of your iron rda post-menopausal; 11% pre-menopausal. If you are perimenopausal you are allowed as many as you want. Iron is best absorbed when taken with vitamin C, so eat with an orange or kiwi, for instance. Though in truth these snack bars are lovely with a cup of tea (which blocks iron uptake a bit).

Ingredients c 16 pieces

  • 180g porridge or jumbo oats or a mix of the two
  • 35g raw pumpkin seeds chopped or whole
  • 35g chopped dried apricots
  • 125g creamy almond butter or peanut butter
  • 85g blackstrap molasses
  • 3tbsp solid virgin coconut oil about 2 tbsp if the temp is mid 20C 
  • 2 – 3tbsp agave or maple syrup
  • a good pinch crumbled seasalt flakes fine seasalt also good
  • 60g dark chocolate optional, for drizzling on top, or as I did this time, drops added in to the mix

Method

  1. Line a 20x20cm baking dish with baking paper
  2. Combine the oats, pumpkin seeds, and chopped dried apricots in a large bowl
  3. Melt the almond or peanut butter, coconut oil, blackstrap molasses, agave/maple sypup, and salt in a small saucepan over low heat until smooth I recommend getting a small silicone spatula to transfer the sticky ingredients
  4. Pour the warm wet mixture into the dry oat bowl and stir until all the oats and seeds are fully coated.
  5. Transfer the mixture into your lined baking dish and press down very firmly you could use the end of a jam jar to firm it evenly
  6. Drizzle over the top if desired
  7. Refrigerate for 1 hour until firm, then slice into 16 squares