2 make-ahead high-fibre snacks for your little one’s lunchbox

No more last-minute rush with these delicious make-ahead high-fibre snacks. By Margie Els-Burger and Nomvuselelo Mncube

30-day bran muffin mix

*Makes 25

Ingredients

  • 2 eggs
  • 1 cup brown sugar
  • ½ cup sunflower oil
  • 2 tsp vanilla essence
  • Pinch salt
  • 2 cups wholewheat bran
  • 125g packet sultanas
  • ½ cup dates, finely chopped
  • 2 tsp bicarbonate of soda
  • 2½ cups cake flour
  • 2½ cups milk

Method

  1. Beat together the eggs, sugar, oil and vanilla.
  2. Mix in the salt, bran, sultanas, dates and bicarb.
  3. Fold in the flour and milk, alternating. Cover with plastic wrap and refrigerate until needed.
  4. Preheat oven to 180°C.
  5. Line 2 standard muffin trays with paper cases (as many as you want to bake).
  6. Stir the mixture before using (see tips). Fill the muffin cases until ¾ full.
  7. Bake for about 15 to 20 minutes until cooked when tested with a skewer. Cool on a wire rack.

Top tip

  • This mixture will keep in the fridge for up to 30 days. The mixture will thicken the longer it stands, so simply add extra milk as needed until the same consistency is reached.
  • Alternatively, bake and freeze the cooled muffins (individually wrapped in plastic wrap) for up to one month. Defrost at room temperature.

ALSO SEE: 5 nutritious easy-to-prep recipes for moms on the go

30-day bran mix

No-bake chocolate seed bars

*Makes 18

Ingredients

  • 1/3 cup cacao powder
  • 2 cups mixed seeds (like pumpkin, sunflower, sesame, poppy, flax and chia)
  • 1 cup oats
  • 10 fresh dates, pitted and finely chopped
  • ¾ cup honey
  • 2 tbsp sunflower oil

ALSO SEE: Power packed oat bars

Method

  1. Line a 20cm x 26cm tin with baking paper. Combine the cacao, seeds, oats and dates.
  2. Heat the honey and oil in a medium saucepan on high, stirring until bubbling. Working quickly, add the cacao mixture and stir to combine.
  3. Pour into the prepared tin and press down firmly, smoothing with the back of a spoon. Refrigerate for 1 hour, or until firm. Cut into 18 bars.

Top tip

Store in an airtight container in the fridge for two to three weeks.

No-bake chocolate seed bars

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