Peanut Butter Boosters

Here’s a wholesome and nutritious, home-made alternative to those commercially-produced cereal bars we often reach for, to cure the hunger pangs between meals. I wanted to see if I could create a version that gave greater control over the ingredients and, in particular, the carb and sugar levels.

The words ‘peanut butter’ are enough to bring a smile to most faces, so I decided to put that centre stage. I used a make that consists of 100% peanuts, with no palm oil (Meridian).

Taking inspiration from a recipe by Hugh Fearnley-Whittingstall, I also cut out all flour and eggs, and brought in oats, seeds and honey. I used muscovado sugar instead of the refined variety, and reduced the amount of it by about a third from what is often found in sweet recipes.

The challenge with removing a number of staple ingredients from a bake is finding a mixture that holds together, and doesn’t descend into crumbs. The consistency of the peanut butter and the stickiness of the honey definitely helped with this, as did letting it cool completely in the tin, before cutting into slices.

The resulting booster bars do hold together – see my main photo above. They’re also vegetarian and vegan. They aren’t completely crumb-free, but that’s a small price to pay for having a box full of these tasty and nutritious boosters to plug that hunger gap.

And if you do get some crumbs – hey, just gather them up and sprinkle them over your breakfast cereal – they’re delicious!

Servings

16 booster bars.

Timings

15 mins to prepare, 30 mins to bake at 180C.

You Will Need:

• 125g vegetable baking spread
• 80g light muscovado sugar
• 125g peanut butter
• 75g runny honey
• zest of 1 orange
• zest of 1 lemon
• 200g oats
• 100g dried apricots, finely chopped
• 120g mixed seeds e.g. pumpkin, sunflower.

Method

1. Grease and line a traybake tin – mine used is 20 cm square. Switch on the oven to 180C.
2. Place the spread, brown sugar, peanut butter and honey in a saucepan and warm over a gentle heat. Stir until it melts into a thick mixture.
3. Add in the other ingredients and stir well to combine.
4. Tip into the prepared tin and level with a spoon. Place in the oven for 30 mins.
5. Remove from the oven and let cool completely in the tin. Turn out carefully and cut into 16 squares.

Customise It!

Swap in other dried fruit for the apricot. The real nut fiends can swap in some different varieties of chopped nuts (e.g, pecans) for some of the seeds, if you wish. Do what’s necessary to give you the tasty energy boost you need.

This week in the ADK Kitchen I’ve been playing the new release by The Black Keys, a band from Ohio that I really like and who’ve already provided several tracks for the ADK Playlist. With all that energy from the Peanut Butter Boosters, this new track should have you up on your feet, singing and dancing along with its catchy chorus: Beautiful People (Stay High).