Inspire from this blog: http://www.nood.net.au/recipes/chewy-sesame-seed-nut-slice/
I made a few changes to the original recipe basically due to what I had in the cupboard. But the result was delicious and such a big hit in my household that it has now become one of my regular ‘healthy treats’.
GI and which sweetener to use?
The original recipe used coconut syrup and coconut sugar instead of honey. I personally have not concerns using honey, it’s easy to buy, relatively affordable (compared to other syrups like maple syrup and coconut syrup), and has a moderate Glycaemic Index (50). Honey does contain some fructose so those with fructose intolerance may prefer to use coconut syrup, or even to use rice malt syrup instead. Rice malt syrup however, has a very higher GI (98). For a great summary of Sweeteners, check out this blog: http://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/are-syrups-better-for-you-than-sugar.html
Yes, coconut sugar and coconut syrup are lower in GI than honey, but when it comes to Glycaemic Index (GI), it is important to consider the whole food product. This nut slice is packed with seeds, nuts and coconut, and therefore very high in fat and protein. Both fat and protein slow down digestion and absorption of carbohydrates (sugar) which reduces the GI of the product. Hence the overall effect of the honey vs coconut syrup was really minimal when it came to GI of this food.
Nutrient content of sugars
On a subsequent cooking session, I replaced the coconut sugar with raw sugar and coconut syrup with honey, which produced an equally delicious product. Why would swap raw sugar for coconut sugar? Surely coconut sugar is better for you. Check out this blog for further info on coconut sugar vs cane sugar: http://authoritynutrition.com/coconut-sugar/
Again, given that we are only talking about a small amount of sugar (1/4 cup in this recipe), in an overall high nutrient dense product (sunflower seeds, almonds, pepitas, goji berries are packed with nutrients), I’m not concerned about the minute extra vitamins/minerals I might get from a small amount of coconut sugar vs raw sugar, especially when you consider the difference in cost.
It’s important to remember that this slice is still a ‘treat food’, albeit a healthier one. No matter what type of sugar it contains, it is still high in calories (from coconut oil, nuts and seeds) and therefore should be eaten in moderation.
Recipe Variations:
¾ cup sesame seeds
¼ cup sunflower seeds
¼ cup pepitas
½ cup shredded coconut
½ cup whole almonds
¼ cup flaked almonds
¼ goji berries
1/3 cup coconut oil OR ½ cup coconut oil when using sugar & honey
1/3 cup honey OR ¼ cup honey + ¼ cup raw sugar
1 tsp vanilla essence
Toast nuts and seeds and shredded coconut in non-stick fry pan for about 5 minutes or until they start to brown. Remove from heat.
Melt coconut oil and honey (+/- sugar) in saucepan. Add vanilla essence and goji berries. Stir into toasted nut mixture. Press into greased and lined slice tin. Refrigerate 2-3hrs before eating. Sore in fridge.
