5-2 Recipes Super-food Energy Bars

SUPER-FOOD ENERGY BARS

 143 CALORIES

Make your own totally natural cereal bars. Very filling and satisfying. A fraction of the cost of shop-bought.

Here’s a simple cereal bar you can make. You could even use it as a meal replacement bar on a diet day.

I’ve used a 10” round tin to make segments but a 10” square tin would work just as well to make 16 bars. The bars can then be kept in an air-tight container for up to a week. Or wrap individually for a portable snack.

Makes 16 bars • Cook-time: 1h

½ tsp sunflower oil (14 cals)

1 x 400g can light condensed milk (1116 cals)

200g rolled (porridge) oats (740 cals)

50g mixed seeds* (277 cals)

80g dried apricots, chopped (142 cals)

* I use Linwoods milled 5 seed mix

• Pre-heat the oven to 160C/140C fan.

• Use a square or round 10” tin, silicone or loose bottomed work really well. If you don’t have either of those, line the base of the tin with a sheet of baking parchment. Put a dribble of oil into the tin and wipe round with some kitchen paper.

• Heat the condensed milk gently in a small saucepan. Warm through until just steaming but not bubbling. This takes about 5 minutes.

• Meanwhile place the oats, seeds and chopped apricots in a large mixing bowl and combine together.

• When the condensed milk is warm, pour over the dry ingredients and stir thoroughly.

• Scoop the mixture into the tin and press into the edges so you get an even spread.

• Bake in the pre-heated oven for 45-55 minutes until just a little bit golden on top.

• Leave to cool for 5 minutes in the pan before carefully tipping out onto a chopping board.

• Use a very sharp knife to cut into 16 equal portions while still warm. Leave to cool completely before either transferring to an air-tight container or wrapping individually in cling film.

Source;

http://www.52recipes.co.uk/2014/02/05/superfood-energy-bars/