Name: Fruit and nut bars
Prep time: 20 minutes
Cook time: 40 minutes
Yield: 16
Ingredients: 450g eating apples, peeled, cored and stewed (425g); 5 tbsp orange juice; 225g mixed dried fruit (e.g. apricots, dates, cranberries), roughly chopped; 100g mixed nuts (e.g. almonds, hazelnuts), chopped; 75g wholemeal self-raising flour; 25g desiccated coconut; 1 tbsp rapeseed oil

These chewy bars are an ideal snack.

Serves

Prep

20 minutes

Cook

40 minutes

Each 58g serving contains (excludes serving suggestion)

KCal

124

Carbs

16.3g

Fibre

1.0g

Protein

2.9g

Fat

5.0g

Saturates

1.4g

Sugars

12.9g

Salt

0.01g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

450g eating apples, peeled, cored and stewed (425g)

5 tbsp orange juice

225g mixed dried fruit (e.g. apricots, dates, cranberries), roughly chopped

100g mixed nuts (e.g. almonds, hazelnuts), chopped

75g wholemeal self-raising flour

25g desiccated coconut

1 tbsp rapeseed oil

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Method

Step 1

Preheat the oven to 180ºC/gas 4 and lightly grease and line a 20cm square baking tin.

Step 2

Place all the ingredients in a bowl and mix together.

Step 3

Spoon into the baking tin.

Step 4

Smooth out and press down slightly, then bake for 35–40 minutes, until golden and firm.

Step 5

Mark into 16 pieces. Leave in the tin to cool. Serve when cooled slightly.

Recipe tips

To stew the apples: Peel core and chop them then add to a pan with 2 tbsp water. Cover and cook over a gentle heat stirring regularly for 10-15 mins.
Stewed apples freeze well, so you could make a batch and freeze until needed.
Freezing instructions: Defrost 2 hours to serve, or defrost in the microwave or an oven at a moderate heat.

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Fruit and nut bars

Ingredients