Fruit and nut bars

I decided to try this recipe as I love a good flapjack and really crave them when I'm due my period but wanted an alternative to a butter and golden syrup laden version. Plus these are a great pre or post workout snack as provide some protein & helps store / replenish used glycogen from your muscles. Although they're 'healthy' they still aren't a free pass to eat all you can, as one slice is about 200kcal (around the same as a KitKat chunky) but it goes without saying a lot more nutritious than the KitKat (protein, essential fats and vitamins / minerals)! And the nuts and oats help prevent a blood sugar spike (that you will get from the KitKat) so you will have more prolonged energy.


Ingredients (makes 12):


  • 200g soft 'ready to eat' or Medjool dates

  • 2 tbsp honey

  • Half tsp ground cinnamon

  • 125g rolled oats

  • 100g chopped roasted hazelnuts

  • 50g flaked almonds

  • 50g chopped walnuts

  • 50g raisins

  • A pinch of salt


Method:

  • Heat oven to 190 or 170 fan.

  • Line a square baking tin with paper (approx. 20 cm sized tin)

  • Place dates in small pan with just enough water to cover. Cook for about 5 mins until soft.

  • Drain off most of the excess water. Use a food processor / blender to puree with the honey until smooth. I've a handheld one that is really easy to use.

  • Add all the other ingredients together in a big bowl and mix in with the date puree until all combined.

  • Press the mixture evenly into the tin

  • Bake for around 20 mins until it feels firm to touch and starting to come away from the sides slightly

  • Allow to cool and then cut into bars (I cut mine too early to start with and some fell apart so leave to cool first)

  • Store in airtight container for up to a week


#snack #postworkoutsnack #bar #preworkout #oats #nuts

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