These energy boost bars adapt to be gluten, dairy or gluten and dairy free snacks.
- 250g Gluten free oats or 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
- 23 cm square baking tin
- large heavy based saucepan
- Greaseproof paper
- wooden spoon
- metal spoon
- measuring scales
- Large bowl if unable to use a large pan.
- Preheat oven gas mark 5/190C/375F.
- 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.
150 grams dairy free spread
150 grams sugar
800 grams mashed bananas
400 grams of gluten free self-raising flour
1 teaspoon mixed spice or cinnamon
60 grams broken Walnuts (if preferred)
Add spread and sugar to a bowl and cream using an electric whisk – adding vanilla essence and eggs.
Add mashed bananas, walnuts and mixed spice or cinnamon mix thoroughly.
Using a metal spoon fold in the flour.
Once thoroughly but gently folded pour into the tin and bake for 1 hour.
Using a skewer check it is cooked once cooked place on a cooling rack until cool then remove from the tin.
- using two types of gluten free flour adds variety and changes the flavour abd texture
- use dessiccated cocunut instead of walnuts
- use dates chopped instead of walnuts