Release Date : 01-Jul-2015
Grease and base line a 20cm square tin with
Coarsely chop the nuts.
Lightly toast the nuts and seeds in a non-stick
frying pan over a moderate heat until just
beginning to turn brown (take care not to overtoast
the nuts as they will turn bitter). Leave to
Melt the butter, sugar and honey in a saucepan
over a low heat, then simmer for about two
minutes, stirring all the time, until slightly thicker
Put the oats and sultanas or dried fruit into a
bowl and mix well, then mix the nuts and seeds
Stir the syrup into the dry mixture quickly and
Quickly tip into the tin and smooth the surface
(it starts setting very quickly, so you have to work
quickly at both stages).
With the back of a clean dry spoon press the
mixture down to smooth and even out the
Leave to cool and set, then cut into 18 bars.
Store in a tin or tightly covered with foil.
Nuts are rich in protein, fibre and healthy fats,
and contain high levels of anti-oxidants as well
as vitamins and minerals.
Seeds are packed with nutrients such as
protein, fibre, minerals, vitamins and omega-3
By Isa du Toit
100g sultanas (or any chopped dried fruit or mixture of dried fruit)
20g cashew nuts
20g sesame seeds
20g pumpkin seeds
10g sunflower seeds
230g porridge oats
80g butter, cut in pieces
80g light muscovado sugar