Thursday, 22 October 2009

Very Nutty Energy Bars

Thank you to Fred & George Seedhouse for this brilliant recipe which won the Under 8s category. It is adapted from a Jane Clarke recipe from a Sainsbury's magazine.

175g butter
100g soft brown sugar
50g runny honey
50g malt extract
25g apricot conserve

250g oats
50g pecan nut halves
50g walnut halves
50g pistachios
30g pumpkin seeds
30g sunflower seeds
30g hemp seeds
75g dried apricots
75g dried dates
75g dried figs
50g sultanas
50g dried cranberries

Preheat the oven to gas 5 and line a 26 x 17 cm tin with baking parchment.

Chop the pistachios, walnuts and pecan halves into pieces (try to make them about the same size as the pumpkin and sunflower seeds).
Cut the apricots, dates and figs into chunks about the same size as the cranberries.
Stir the nuts, seeds and chopped fruit together with the oats until well mixed.

Meanwhile, ask an adult to melt the butter with the sugar, honey, apricot conserve and malt extract in a large saucepan, and stir until the sugar disolves. Let the mixture boil for a couple of minutes and keep stirring.

Take the saucepan off the heat, add all the other ingredients and stir well. Spoon the mixture into the tin and spread it out evenly. Bake for about 20 minutes.

Leave to cool in the tin for 10 minutes and then turn out and cool completely before cutting into bars.

These keep well for 10 days and are great as an after school snack, or to take on days out or camping trips.

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