Sunday, 23 February 2014

Healthy Coconut, Fruit, Nut and Seed Bars

These tasty bites are perfect for your 11 o'clock Tea break or for snacking on whilst out for a hike. They're full of flavour and are quick and easy to make. Also, you can play around with the recipe and substitute the things you don't like for the things you do!

For this recipe you will need:

45g Self Raising Flour
1/4 tsp Bicarbonate of Soda
1/4 tsp Baking Powder
1/4 tsp Salt
70g Caster Sugar or Light Brown Sugar
70g Chopped Mixed Nuts
70g Mixed Seeds (Sesame/Sunflower/Pumpkin)
50g  Dried Cranberries
50g Raisins
100g Dried Apricots
100g Dried Figs
75g Dried Dates
100g Dessicated Coconut
3 Medium Free Range Eggs
1tsp Vanilla Extract

This will make approximately 16 x 2" squares, depending on what size tin you bake them in (mine were slightly larger than 2" so I made a few less)

Preheat your oven to 160°C
Line your tin or dish with greaseproof paper or foil, ensuring the bottom and sides of the dish are lined.

In a large bowl, mix together the flour, salt, bicarbonate of soda, baking powder and sugar.
Mix together with a wooden spoon.

Next, add the nuts and coconut.

Then add the seeds, cranberries and Raisins

Now you will want to halve or quarter your figs, dates and apricots into smaller pieces.

Once you've done this, just add them to the bowl with the rest of your mixture.
Begin to mix and fold the ingredients to ensure that all the fruit, nuts and seeds have been coated in the flour mixture.

In a separate bowl, beat together the 3 eggs with the vanilla extract until it becomes light coloured and thick.
Then add to the dry mixture.
Combine the dry ingredients with the egg by folding the mixture.

Now the mixture should be thick and fully combined.

Spoon the mixture into your lined tin or tray.

Bake for about 30-35 minutes or until the batter is golden brown.
Leave to cool fully in the tin or dish before removing and cutting into squares or bars.
Et Voila....

These always go down well with friends and family. A sweet treat that's not sickly and satisfies those sugar cravings without having to reach for the Haribo.

I've made these a few times now and they always come out well. Next time I want to try an exotic version, with more coconut and dried pineapple and mango, and a cinnamon spiced version with dried apple.

Now time for a cuppa and finish the last batch off...

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