- 100g sultanas (or any chopped dried fruit or mixture of dried fruit)
- 30g almonds
- 20g cashew nuts
- 20g sesame seeds
- 20g pumpkin seeds
- 10g sunflower seeds
- 230g porridge oats
- 80g butter, cut in pieces
- 80g light muscovado sugar
- 100ml honey
- Grease and base line a 20cm square tin with greaseproof paper.
- 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 cool.
- 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 and syrupy.
- Put the oats and sultanas or dried fruit into a bowl and mix well, then mix the nuts and seeds in too.
- Stir the syrup into the dry mixture quickly and mix well.
- 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 surface.
- 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 fatty acids.