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Nov 16, 2007
Category: Snacks

Ingredients

80g butter
80g honey
40g pear and apricot or prune spread
80g dark brown sugar

120g jumbo oats
30g walnut pieces
30g sultanas
30g organic dried apricots

30g pumpkin seeds

30g sunflower seeds

30g linseeds

1. Preheat your oven to 190°C. Now line a 20cm round (or square) baking tin with greaseproof baking paper and thinly grease the inside of it.

2. In a large saucepan melt the butter, honey, fruit spread and sugar together on a medium heat, stirring until dissolved. Now bring it to the boil and cook for two minutes so that the sugar caramelises, making it a sticky sauce.


3. Add the oats and mix well then add all of the other fruits, nuts and seeds. Give this a good mix before pouring into the cake tin, patting down with the back of a metal spoon. Then place in the middle of the oven.


4. Cook for 15-20 minutes until set. If it starts to burn cover with foil. Once ready just turn it out and leave to cool on a rack, then slice into wedges to suit your appetite.

Chefs tips


This is a sweet snack thanks to the honey and fruit paste, but most of the sugars are slower burning fruit sugars so you shouldn't get a big rush/crash from these bars. Oats contain lots of soluble fibre that helps to regulate sugar release so this balances well with the sweetness.

This recipe does contain a lot of different ingredients so try shopping in a health food store that sells by weight so you can just get what you need. Alternatively, if you don't want to buy all that, just pick your favourites and add more of them, or swap the fruit paste for more honey, the walnuts for pecans and so on. As long as you get a thick, firm mixture to push into the cake tin you should and it's still super tasty.

http://www.bikeradar.com/fitness/article/make-your-own-organic-energy-bars-11916


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Posted: Nov 16, 2007 5:55am

 

 
 
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Author

Elena P.
, 3
Toronto, ON, Canada
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