As we gear up for the kids to get back to school, I was in the mood for performing a bit of a food make over.
My kids really love honey joys, but conventional ones use Cornflakes loaded with sugar and honey. It’s a fructose nightmare. By making a few changes we can introduce a bit of extra nutrition and take the fructose away. These pack nicely into lunch boxes and will keep for several weeks kept in the fridge.
They are leaps and bounds ahead of any processed lunchbox snacks you’ll find sitting on the supermarket shelves.
These lovely ladies are easy to make in patty cases or you can bake it as a slice.
100g Rice Malt Syrup
2 1/2 cups of Cornflakes. Source “clean” flakes of corn with no added sugar. I use organic, non GMO. Alternatively you could use Weeties which are sugar free or pure puffed rice with no additives or preservatives or added sugar.
1 teaspoon vanilla essence
1 cup of desiccated coconut. I use organic with no additives
3/4 cup mixed seeds of your choice (I use equal amounts of chia, pepita and sunflower seeds)
Pinch of salt
Melt butter and RMS, vanilla and salt together in a saucepan. Mix this with your dry ingredients and scoop tablespoons into patty cases. Bake in a moderate oven for 5-10 minutes until golden brown.
Makes 12 – 18 serves in patty cases