Crunchy Munchies

These Crunchy Munchies were designed to be a slightly sweet muesli type snack. Pop them into the school lunchbox - they contain no nuts, are dairy free, soy free, gluten free & egg free. Wondering whether they are nutritious? I have included an estimated nutritional information panel after the recipe.


200 g Bakers' Magic Gluten free flour

150 g Buckwheat flakes*

100 g Dessicated coconut

50 g Puffed millet

100 g Pepitas

50 g Dried cranberries

110 g Dried dates (chopped)

70 g Dried apricot (diced)

100 g Flaxseed/linseed (I used Golden flaxseed)

1/2 tsp Salt

75 g Brown sugar

100 g Coconut oil

150 g Warm water

Buckwheat flakes are available from Sunnybrook Health & Healing. They have an online store & ship products worldwide.

Flaxseed is rich in polyunsaturated fat & contains one of the highest concentrations of alpha-linolenic acid an omega-3 fatty acid. These little powerhouses also contain ~20% protein &  over 20% dietary fibre.   

Brown sugar - the type & amount of sugar can be changed. I have made them with 150 g of sugar (my daughter liked this amount) or with honey (I am not a big honey fan - I preferred the brown sugar). If you are trying to decrease your (your children's) sugar intake start by using ~125 g & then the next time you make them decrease the amount of sugar. If in doubt about the amount of sugar to add make the mix with 75 g of sugar & then taste a little of the uncooked mix. Add a little more sugar if it is not sweet enough.


Indulge with a bit of chocolate on the top.

Change the dried fruit to suit you. 



Turn oven on to 150 C.

Line 2 baking trays.

Put Bakers' Magic Gluten free flour, salt, 1/2 the pepitas, the dates, cranberries & sugar into a food processor. Process to the desired consistency - little chunks, big chunks or no chunks. If you want chunks of date in your Crunchy Munchies decrease the amount you put in the food processor.   

In a mixing bowl combine the remaining dry ingredients (buckwheat flakes, coconut, puffed millet & remaining pepitas) with the mix from the food processor.

In a separate container "mix" together the coconut oil & warm water. Melt your coconut oil if it is solid. 

Pour the wet ingredients over the dry mix & stir to combine.

Take a dessert spoonful (~25 g) of the mix and press it into a ball shape in your hands. I shape them by using my thumb & first finger on my right hand (around the mix). The mix rests on the fingers of my left hand while my left thumb presses down on the top.  

Transfer the shaped mix to a baking tray.

Repeat until there is no mix left.

Bake in the oven for approximately 25 - 40 mins. The actual time required will depend on your oven & the size of the munchies. Basically you want them to dry out. When the time is up turn off the oven. Allow the Crunchy Munchies to cool down in the oven. If they are not crunchy when they are cool put the oven back on to 100 C for ~20 mins.

This mix will make ~48 (~25 g each). Store them in an airtight container.

The estimated Nutrition Information (below) is based on the wet mix prior to baking. When baked a serving size of 25 g will decrease in weight but will contain the same energy etc.       

Estimated Nutrition Information
Serving size 25 g    


quantity per



quantity per

100 g

Energy  443 kJ  1770 kJ
Protein  2.1 g 8.5 g
Fat, total  5.7 g 22.7 g 
- saturated  3.3 g 13.3 g
Carbohydrate  10.7 g 42.9 g
- sugars# 4.2 g  16.9 g
Sodium  20 mg 82  mg

Of the ~4.2 g of sugar per serve ~1.5 g is from refined sugar. The remaining ~2.7 g is from the dried fruit.

Approximately 60% of the fat content of the Crunchy Munchies comes from the flaxseed, pepitas & desiccated coconut. Although there is ~5.7 g of fat in a serve the amount absorbed by the body is in part dependent on how well the seeds are chewed. 

There are some high fibre ingredients in the mix & each 25 g serve (wet mix) contains ~2 g of fibre.