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Excellent recipe on this week

SPICED LAMB BURGERS WITH BLUE CHEESE & BACON

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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

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