Health Fruit Bars
"They may be high GI but that just makes them great for days where you're splitting your workouts, or as a great recovery bar."
- Ready In:
- 30mins
- Ingredients:
- 8
- Serves:
-
16-20
ingredients
- 2 cups puffed rice cereal
- 1 1⁄2 cups rolled oats
- 1⁄4 cup sunflower seeds
- 1⁄4 cup sesame seeds
- 2 cups dried fruit
- 1⁄3 cup rice flour
- 1⁄2 cup sugar syrup
- 1⁄4 cup honey (or blackstrap molassas for extra iron)
directions
- Preheat oven to 180C (350F). Line the base of a 29x19cm (11 1/2 x 7 1/2 inch) baking tin with baking paper.
- Place the puffed rice, rolled oats, seed, dried fruit and flour in a bowl and mix together well.
- Place the glucose and honey in a small saucepan and heat gently over a medium heat for 2 minutes or untill runny.
- Stir syrup mix into the dy ingredients and mix well.
- Press mix firmly into the tin.
- Place a sheet of baking paper over the mix and use the back of a spoon to spread it all evenly.
- Remove the baking sheet and back for 20 minutes or untill golden brown.
- Leave to cool and crisp in the tin before lifting out and cutting into fingers.
- Store in an airtight container.
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RECIPE SUBMITTED BY
I’m a Libra, I’m also an INFP (Jung - Myers-Briggs typology). The INFP explains me better then my star sign.
I’m a sloppy perfectionist. I crave solitude. I’m constantly in need of an escape. I’m a huge music fan with the smallest music collection. I’m quietly spoken with wild ideas and a hyperactivity problem I keep in check by exercise. I’m an artist, a painter, a photographer, and a writer. I like to use a new word every time I discover it. I love to read and I am currently catching up on the classics (if you have a book that I have to read, tell me). I'm a Martial Artist with a green belt in free style Kung Fu (Akido, Bushido, Kali and Karate also). I'm also about to do the intermediate course in pole dancing. I love to cook, its my meditation after a long day. I wish that I could be in a rock’n’roll band. I love to write. I'm an insomniac. I'm mainly vegetarian. I live on 14 acres of Austrlaian Bush. I miss Melbourne. I love Thunderstorms. I consider myself a Photographer.
I am silly/serious, often aimless, sometimes arrogant, always contradictory; which means it takes people a long time to really know me. I can be blunt to the point of rude, overly critically, in the need to always be right with a fundamental difficulty of understanding humans. I'm hyper active most of the time. I NEED to learn to accept existence.
