Omega Seeds: Healthy Goodness for the Whole Family

altThanks to increased awareness of the importance of vitamins and other supplements, most people are now familiar with Omega 3 oils and the health benefits they can bring to adults and children. 

Not only are they useful in joint problems, they can also increase concentration and memory which is great news for everyone.

A popular way to add Omega 3 to your diet is by eating fish, but you can also find Omega 3 in seeds such as pumpkin, sunflower, linseed and sesame.  Seeds are healthy and versatile and can be eaten as part of a breakfast to provide energy for the day, or as a snack.  You might think your children will never sit down and eat seeds, but read on and you will see how they can easily be incorporated into high energy cereal bars that make great treats your children will love!  These cereal bars are great for adults to take to work as well, and can be eaten whenever you fancy an energy boost.  Because seeds release energy slowly, they help keep you feeling fuller for longer than other snacks.

Cereal bars are just one way in which you can enjoy omega seeds.  They are also great sprinkled on salads, natural yoghurt and even added to the mash topping of a bake, such as shepherd’s pie, to give it an extra crunch.  

It’s easy to make cereal bars at home, and here is the recipe you’ll need to use.  Of course, you can vary it according to personal preference, so experiment and have fun with it!

Ingredients:

  • 100g light muscovado sugar
  • 100g English butter
  • 3 level tablespoons golden syrup
  • 150g oats (porridge or rolled)
  • 100g dried fruit, ie mix of (your preference) dried apricot, cherries, currants, cranberries, dates, etc
  • 100g Omega seeds (mix of pumpkin, sunflower, sesame, linseed, etc)
  • 50g chopped nuts (ie almonds or hazelnuts) or desiccated coconut (your preference)

Preparation:

Heat the sugar, butter and syrup in a saucepan on a low-medium heat, stirring occasionally until melted and combined (do not let it boil).  Remove from the heat and leave for 5 minutes. 

Transfer the contents of the saucepan to a large, heat resistant mixing bowl.  Add the oats, fruit, seeds and chopped nuts (or coconut) and mix well.

Transfer the mixture into a large greased tin or lined pyrex dish and press down using a spoon until it is flat.  

Bake in a preheated oven at gas mark 4 (180⁰C or 350⁰F) for around 20 minutes (until golden) and leave out of the oven to cool in the tin for about an hour before putting into the fridge until completely cool (overnight is best) and cutting into bars.

The bars will keep for 1-2 weeks in the fridge and can be individually wrapped in foil so they are ready to take out with you.

 

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100g light muscovado sugar

100g English butter

3 level tablespoons golden syrup

150g oats (porridge or rolled)

100g dried fruit, ie mix of (your preference) dried apricot, cherries, currants, cranberries, etc

100g Omega seeds (mix of pumpkin, sunflower, sesame, linseed, etc)

50g desiccated coconut (if you don’t like coconut, add 50g extra fruit seeds or some chopped nuts)

 

Put the sugar, butter, and syrup into a saucepan on a low-medium heat, stirring occasionally until melted and combined.  When melted remove from the heat and leave in the saucepan.