Energy bars

These energy boost bars adapt to be gluten, dairy or gluten and dairy free snacks.
Energy bars
Ingredients

  • 250g Gluten free oats or <a class="zem_slink" title="Crisped

    Tru3 J0y
    Posted from WordPress

rice” href=”http://en.wikipedia.org/wiki/Crisped_rice&#8221; rel=”wikipedia” target=”_blank”>crisped rice and flaked coconut

  • 150g unsalted butter /spread or 150 ml oil
  • 100g honey
  • 200g Demerara or Muscovado sugar
  • 100 g nuts; chopped choose favourite nut – walnut, brazil, pecan, macadamia, almond, hazelnut, pistachio,
  • 200g mixed seeds – sunflower, hemp, flax, pumpkin, linseed
  • 100g dried chopped dates
  • 100g prunes chopped
  • 100g apricots chopped
  • Equipment

    • oven
    • 23 cm square baking tin
    • large heavy based saucepan
    • Greaseproof paper
    • wooden spoon
    • <a class="zem_slink" title="Spoon" href="http://
    • Line a 23cm square baking tin with baking parchment greased to prevent the mixture sticking.
    • Measure the butter (or variant); sugar; honey;  add to a large heavy based saucepan once butter or oil is heated and melted add the prunes, apricots, dates boil for two minutes once sugar is caramelised and really sticky sauce-like consistency.
    • Add the other ingredients into the pan or in a large bowl mixing thoroughly.
    • Pour the mixture into the tin.
    • Flatten the mix using the back of a metal spoon.
    • Place in centre of the oven for twenty minutes or once edges look golden; leaving to cool in the tin; cutting into slices once cold.
    • en.wikipedia.org/wiki/Spoon” rel=”wikipedia” target=”_blank”>metal spoon

    • measuring scales
    • Large bowl if unable to use a large pan.

    Method

    1. Preheat oven gas mark 5/190C/375F.
    2. Line a <a class="zem_slink"
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