Crispy Kale Bars

Ingredients for Crispy Kale Bars

• 1 large bunch kale, tough stems and centre ribs removed, torn into bite-sized pieces

• 1 tablespoon vegetable oil

• 240ml quick-cooking rolled oats

• 30g pepitas (green pumpkin seeds) or sunflower seeds

• 3 tablespoons sesame seeds

• 140g unsweetened whole-grain puffed cereal (e.g., puffed wheat, quinoa, or rice)

• 60g goji berries, dried cherries, or dried cranberries, coarsely chopped

• 80g natural, unsweetened nut or seed butter (e.g., almond, cashew, or sunflower)

• 50g natural cane sugar or packed organic light brown sugar

• 60ml DIY Glucose Syrup, organic light corn syrup, or brown rice syrup

• 1/4 teaspoons fine sea salt

• 1/4 teaspoons almond extract

1. Line an 8-inch square baking pan with foil or parchment paper and spray with nonstick cooking spray.

2. Preheat oven to 177°C.

3. To prepare the kale: Thoroughly wash the kale under cold water and then remove all of the excess moisture by blotting the leaves between several layers of paper towels or spinning multiple times in a salad spinner. Transfer the kale to a parchment-lined baking sheet. Drizzle the leaves with the oil, tossing to coat the leaves.

4. Bake the kale in the preheated oven for 12-17 minutes until the leaves appear paper-thin and crisp, but not browned (watch closely). Using the parchment liner, transfer the kale to a rack and cool completely, about 10 minutes.

5. Meanwhile, spread the oats, pepitas, and sesame seeds on a large rimmed baking sheet. Bake in the preheated oven for 5 to 8 minutes, shaking halfway through, until golden and fragrant. Transfer to a large bowl; stir in cereal and berries. Crumble the cooled kale leaves into the bowl; gently stir to combine.

6. Combine the nut or seed butter, sugar, syrup, and salt in a small saucepan. Heat over medium-low, stirring, for 4 to 5 minutes until the sugar is dissolved and the mixture is bubbly. Remove from heat and stir in the almond extract.

7. Immediately pour the syrup mixture over the oats mixture, mixing with a spatula until coated.

8. Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax paper, or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to spread, flatten, and very firmly compact the mixture evenly in the pan. Refrigerate at least 1 hour until firmly set.

9. Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 10 bars.

הבהרה

למרות שנעשו כל המאמצים להבטיח שהמידע מדויק ועדכני, הצרכים האישיים עשויים להשתנות ודרישות תזונתיות יכולות להשתנות בהתאם למצב הבריאותי האישי. תמיד בדקו תוויות מזון ומידע על אלרגנים לפני הכנת או צריכת כל מתכון. אם יש לכם חששות בריאותיים ספציפיים, אלרגיות, אי סבילות, או שאתם עוקבים אחר דיאטה שנקבעה רפואית, התייעצו עם רופא המשפחה שלכם, רוקח או דיאטנית מוסמכת לפני ביצוע שינויים משמעותיים בתזונה או באורח החיים שלכם.