Teff Snack Bars

Barres tendres de teff

Discover teff seeds with this delicious snack recipe, made in collaboration with our partner Berhan Grains. These tasty, gluten-free bars contain neither nuts nor peanuts, making them ideal for school and suitable for all kids. Plus, they're FODMAP, lactose, and soy-free. There's no reason not to enjoy the simplicity of this recipe!

Preparation 5 min
Cooking 8 min
Portion 8

Nutrition Facts (per serving)

Calories
240
Fat
3,5
Carbohydrates
47
Fibre
4
Protein
5
Sodium
5

Ingredients

  • 250 ml (1 cup) of roughly chopped dates
  • 60 ml (¼ cup) of honey *
  • 45 ml (3 tbsp) of egg whites *
  • 45 ml (3 tbsp) of water
  • 250 ml (1 cup) of puffed quinoa cereal (like Gogo Quinoa, or Rice Krispies)
  • 335 ml (1 ⅓ cups) of oat flakes
  • 125 ml (½ cup) of dried blueberries and/or cranberries
  • 85 ml (⅓ cup) of Teff Grain 
  • 30 ml (2 tbsp) of chopped dark chocolate > 85%
  • 30 ml (2 tbsp) of pumpkin seeds

Preparation

  1. Preheat the oven to 350°F (180°C).
  2. In a food processor, puree the dates, honey, egg whites, and water.
  3. Transfer the mixture to a large bowl and gently fold in the remaining ingredients.
  4. Spread the mixture evenly in a 20 cm (8 in) square dish lined with parchment paper, then press firmly with the back of a spoon.
  5. Bake for 6 to 8 minutes.
  6. Remove from the dish and cut into 8 bars.

Notes

Keeps for 5 days in the refrigerator in an airtight container. Can be frozen for up to 3 months.

Notes:

  • For a FODMAP-free or vegan version, replace honey with agar-agar or rice syrup.
  • For a vegan or egg-free version, substitute egg white with more honey or another sticky syrup.
Registered Dietitian Nutritionist in Quebec City