Oaty Carrot Bars

October 12, 2010

I am forever trying out new ingredients in search of a good muesli bar. I have long hailed them as one of my top snacks; full of nutrients, easily transportable, filling and, not to mention, delicious! More oaty goodness…what’s not to love?

I knew that I wanted to make a muesli bar for the Mad Hatter Picnic last Saturday. I knew this for two reasons: 1) I think they represent myself and my blog well, as they are a healthy yet yummy baked good, and 2) I have been unwell and a bit faint, and so reverting back to something that was familiar was comforting. It made the task of making something for bloggers I hold in high esteem less intimidating.

And so I floated into my kitchen on Friday afternoon, popped on my apron and looked to the muesli bar Gods for inspiration. After looking in my fridge, I found I had accumulated an unusually large number of carrots…interesting. My attention then turned to my nut butter line-up. Ordinarily I use a natural peanut or almond butter as a binder in my muesli bars. This time, however, my eyes locked in a loving embrace with my beloved coconut butter, as I recalled Heidi Swanson’s recipe for Carrot Oatmeal Cookies. With my mind set on bars, I adapted the recipe (using ingredients in my cupboard/fridge) and came up with these Oaty Carrot Bars. I think they were meant to be. The process was an absolute pleasure. They together so beautifully, and I now hold them dear in my heart as one of my favourite muesli bars.

A subtle hint of coconut, and sweetened only by maple syrup (with the help of sultanas, carrots and coconut butter), they are substantial yet light, sunny and healthy. They would be perfect fuel for a hike on a sunny Autumn day. I hope you enjoy them.

Ingredients

3 cups oats
2 cups grated carrot (2 large carrots)
¾ cup sultanas
1 cup walnuts
3 egg whites
2/3 cup real maple syrup
1 tablespoon unrefined coconut butter
½ cup almond flakes to sprinkle on top

* Notes: I would like to add in some pepitas next time, for flavour, nutrition and colour! Other nut combinations would work also. These bars are on the crumbly side, so perhaps an extra egg white may be in order, especially if your eggs are small.

Method

Preheat oven to 180 Degrees Celsius. Line a baking tray (I used a deep tray that was 21cm x 32cm and 8cm high) with baking paper.
In a large bowl combine oats, grated carrot, sultanas and walnuts.
Separate eggs (save the yolks for another baking adventure or a yolky omelette) and add the whites to the bowl with oats. Stir ingredients to combine.
In a small saucepan place the coconut butter and maple syrup. Heat and stir over low-medium heat until the coconut butter has just melted. Add this to the oat mixture and stir to combine.
Pour the mixture into the baking tray and spread it out evenly. Using a piece of baking paper, press down firmly on the mixture so it is firm, even and flat. Top with almond flakes.

Bake for 20 minutes (watch it though, as your oven may be more powerful than mine). Remove from oven and allow to cool completely before cutting into bars. Keep in an airtight container, or wrap individually in glad wrap and freeze (take them out the night or morning before eating, to allow them to defrost).

Makes 18-24 bars, depending on how large you like your bars.

My mum recently bought me this antique 1920s tablespoon. It is gorgeous and dainty, and I adore using it.

Heidi xo

26 Comments

  • Reply Hannah October 12, 2010 at 12:25 pm

    Oh, I want a tray of these stat! I, too, have multiple carrots at the moment as they're always the cheapest veggies at the shops, but I've yet to splurge on coconut butter. Is it truly worth it, do you think?

  • Reply Lisa (bakebikeblog) October 12, 2010 at 12:40 pm

    I LOVE LOVE LOVE that you added carrots to these bars! What a great idea!

  • Reply Heidi October 12, 2010 at 12:43 pm

    I do think it is worth it, Hannah. I like it in smoothies too. Nut butters, coconut butter, and other fancy delights like that are my splurges – not clothes, food! :)

    Thanks, Lisa!

    Heidi xo

  • Reply Chanel11 October 12, 2010 at 1:01 pm

    I like the suggestion of adding pepitas, good idea.

  • Reply Lisa October 12, 2010 at 1:52 pm

    I love how simple and fresh these look. All healthy ingredients. Just printed out the recipe! =)

  • Reply petite carousel October 12, 2010 at 3:34 pm

    Yum! I MUST try these! I was addicted to granola when I visited the US, now I have oats for breakfast every morning, I think it's time I have it as a snack too =)

    Thanks for dropping by my blog!

  • Reply littleaspects October 12, 2010 at 6:05 pm

    They look really yum, thanks for posting the recipe! I've been meaning to make my own muesli bars for ages and these look like the perfect snack :)

  • Reply The InTolerant Chef October 12, 2010 at 8:10 pm

    Great idea to add the carrots, they have so much natural sugar. I once sweated them down for hours and made a carrotty 'butter' /paste type thing from a medieval recipe and it was sooo sweet.

  • Reply Heidi October 12, 2010 at 8:30 pm

    Oooh carott butter, awesome! Do you have a link for the recipe? I love reading about food history.
    xo

  • Reply Celeste @ Berrytravels October 12, 2010 at 8:59 pm

    Ooh! This sounds like the perfect bars for my afternoon walk. I have been a bit put off by the commercial bars sold in supermarket – all sugary and nothing nice!

    Will try this one the next time I bake. =)

  • Reply Iron Chef Shellie October 12, 2010 at 9:03 pm

    ahhh I can just remember eating them like it was Saturday… ;P

    Yum! can't wait to make them for the boy and I!
    x

  • Reply Ladybird October 12, 2010 at 9:27 pm

    Mmmm delicious! I'm sure pepitas would be a great addition – it'd add a lovely crunch I'm sure :)

  • Reply Lorraine @ Not Quite Nigella October 12, 2010 at 9:30 pm

    That looks deliciously healthy! I've never seen a muesli bar with carrot in it but it makes perfect sense! :)

  • Reply Anna Johnston October 12, 2010 at 11:09 pm

    Now that's an interesting twist – a little grated carrot, great idea.

  • Reply Chef Bee October 13, 2010 at 2:16 am

    I like the idea of using the carrots. I don't really like carrots but will eat them if grated and hidden a bit. Good idea.

    Plan B

  • Reply grace October 13, 2010 at 2:42 am

    sultanas and maple syrup–two of my favorite things, but they're so rarely used in things like this! great bars, heidi!

  • Reply Kath October 13, 2010 at 11:59 am

    Mmmmmmmhhhhh, they look so good! And finally I've understood why you have a cereal in your header, not apples!

  • Reply Kelsey October 13, 2010 at 5:03 pm

    aweeee get up in my yogurt bowl mr. carrot oat bar!! haha definitely worth the shredding of carrots to make these!! they turned out looking DELICIOUS <3

  • Reply The InTolerant Chef October 13, 2010 at 7:03 pm

    This was waaay before internet was daily life, but for fun food history check out theoldfoodie.com

  • Reply Heidi October 13, 2010 at 7:32 pm

    thank you! brilliant :)
    xo

  • Reply Libby October 13, 2010 at 9:49 pm

    These sound like a treat! The idea of a carrot bar does sound a bit strange at first but hey, if carrots can work in a cake, then I don't think why they can't in a bar. Will give this one a go. Thanks :)

  • Reply Michelle Chin October 14, 2010 at 1:48 pm

    Wow you're a dietitian! I once wanted to be a dietitian. :P

  • Reply Jemma October 21, 2010 at 11:01 am

    hey heidi these sound fantastic! Look forward to baking these…

  • Reply Carly Findlay October 25, 2010 at 8:39 pm

    Wow! These look amazing. Thanks for sharing, I want to make!

  • Reply Anna Johnston October 26, 2010 at 11:04 am

    Another great post Heidi :) Glad you guys all had a lovely family weekend, so nice to pause & take a moment together & recharge the batteries. Great recipes too BTW…, I too love using chicken wings to whip up a quick chicken stock, agree, they do make a nice stock & not too fatty.

  • Reply Oaty carrot bars | The Brunswick Kitchen April 12, 2013 at 11:22 am

    […] freezer and grab one on the way out the door in the morning. You can find the original recipe at Apples Under My Bed, I changed quite a few ingedients and they worked really well, so start […]

  • Leave a Reply