Ingredients
100g dried ready-to-eat tropical medley or other mixed dried fruits
150g porridge oats
85g desiccated coconut
50g blanched hazelnuts or shelled peanuts or other nuts
50g sunflower, sesame or pumpkin seeds, whatever your preference
100g light brown sugar
125ml golden syrup
100g butter , chopped up
1. Chop the tropical medley into pieces using kitchen scissors. Tip the oats, (cereal), coconut and fruit into a large bowl and mix well, using a wooden spoon or clean hands. Put the hazelnuts and sunflower, sesame or pumpkin seeds in a frying pan with no oil and, over a moderate heat, stir until they are lightly toasted. Leave to cool a little then tip into the bowl and mix.
2. Put the sugar, syrup and butter in a small pan and heat gently, stirring with a wooden spoon until melted, then simmer for 2 minutes until slightly thicker and syrupy.
3. Quickly stir the syrup into the dry mix, stirring until it all starts to bind and there are no dry patches.
4. Quickly tip into a 20cm square tin and press down with the back of a spoon to even out the surface. Leave to cool and set - about 2 hours. Cut the mixture into 6 one way and 3 the other to make 18 bars. Store in a tin, or wrapped tightly in foil for up to a week.
PER SERVING
Approx 190 kcalories, protein 2g, carbohydrate 22g, fat 11 g, saturated fat 6g, fibre 2g, sugar 11g, salt 0.26 g
Referencce:
http://www.bbcgoodfood.com/recipes/3305/sunshine-bars
