SUNSHINE BARS

SUNSHINE BARS

Ingredients

• 100g dried ready-to-eat tropical medley or other mixed dried fruits
• 100g porridge oats
• 50g puffed rice cereal, such as Rice Krispies
• 85g desiccated coconut
• 50g blanched hazelnuts or shelled peanuts or other nuts
• 50g sunflower, sesame or pumpkin seeds
• 100g light muscovado sugar
• 125ml golden syrup
• 100g butter
  
  , chopped up

How to Make

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 and enjoy.

Nutrition: per serving

• • kcal190
  • fat11g
  • saturates6g
  • carbs22g
  • sugars11g
  • fibre2g
  • protein2g
  • salt0.26g