Treat time

A LITTLE SOMETHING SWEET

Want to sweeten the deal of a healthy school lunch? The House of Wellness TV show presenter Luke Hines shares some nutritious and energy-giving snack favourites that are sure to pass the taste test

RASPBERRY GRANOLA BARS MAKES 10

● 3½ cups gluten-free rolled oats ● ½ cup shredded coconut ● 1 cup macadamia nuts, or sunflower seeds for nut-free, roughly chopped ● ½ cup flaxseed meal ● ½ cup coconut sugar ● 1 cup maple syrup, honey, coconut nectar, or mapleflavoured monk fruit syrup for low-carb ● 1 tsp vanilla bean paste or powder ● ½ cup coconut oil at room temperature

RASPBERRY FILLING

● 3 cups fresh, or frozen and thawed, raspberries ● 1 tbsp white chia seeds ● 1 tbsp arrowroot or tapioca flour Preheat the oven to 180C and line a 20cm square cake tin with baking paper. To make the raspberry filling, place the raspberries and chia seeds in a small saucepan over medium-low heat and cook, stirring and mashing up the raspberries with a wooden spoon or spatula for 3-4 minutes, or until starting to bubble and turn jam-like. Stir in the arrowroot or tapioca flour to thicken, then remove from the heat and set aside to cool slightly. Meanwhile, combine 2 cups of oats, half the shredded coconut and macadamias or sunflower seeds in a food processor and blitz to make a fine, crumblike flour. Tip into a bowl, add the remaining oats, coconut, macadamias or sunflower seeds, flaxseed meal and coconut sugar and mix well. Pour in the sweetener, vanilla and coconut oil and, using a spoon or spatula, mix well to form a moist, crumbly granola mixture. Place half the granola mixture in the prepared tin, pressing it firmly and evenly into the base and up the sides with your hands. Top with an even layer of the raspberry filling, then scatter over the remaining granola mixture, keeping it rough and rustic; you want it to resemble the top of an apple crumble. Bake for 20-30 minutes, or until golden brown and crunchy looking on top. Set aside to cool for 10 minutes, then transfer to the fridge to cool completely. Remove the granola slice from the tin and cut into 12 bars or portions of your liking. Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

This is an edited extract from Guilt-Free Snacks by Luke Hines, published by Plum, RRP $26.99. Photography: Rob Palmer and Mark Roper.

Bite-sized version of lemon slice

LEMON DELICIOUS

MAKES ABOUT 20

● 240g raw macadamias or cashew nuts ● 225g fine desiccated coconut, plus extra if needed ● 3 tbsp maple syrup, honey, coconut nectar, or maple-flavoured monk fruit syrup for low-carb ● 3 tbsp coconut oil, plus extra if needed ● 1 tsp vanilla bean paste or powder ● zest of 2 lemons, plus 2 tbsp lemon juice

To get started, line a tray with baking paper. Combine macadamias, or cashews, and 180g of desiccated coconut in a food processor and blitz until a fine crumb forms. Tip in sweetener, coconut oil, vanilla and lemon zest and juice. Blitz again to make a thick, wet dough that can be rolled into balls easily. If it’s too dry, add a little extra coconut oil; if it’s too wet, add more desiccated coconut. Place the remaining 45g desiccated coconut in a shallow bowl. Use hands to roll dough into large walnut-sized balls, then coat each ball in desiccated coconut. Place on the prepared tray and transfer to the fridge to firm up for 15 minutes. Enjoy at once or store in an airtight container in the fridge for up to 5 days or freeze for up to 1 month.