#GoFasterFriday Energy Bars 

 

This Wednesday I found myself enjoying a sophisticated 'glamping' breakfast in the middle of an oat field in the Cheshire countryside with farmer Hartley and the guys from Mornflake Oats, swiftly followed by a fascinating tour of the mill and factory in Crewe, to illustrate the amazing journey of the humble yet exceedingly nutritious oat from 'seed' to 'bowl'. 

 

Packed with low GI, slow-release carbohydrate, protein, B vitamins, vitamin E, fiber and minerals, including iron and calcium, to sustain energy levels as well as help maintain concentration, and a good digestive system, oats are in fact so healthy that they were used as a main staple during the second world war to sustain the troops. 

 

This energy bar recipe is an excellent treat to help sustain you through the busy summer holidays. Crammed with fruit, nuts and seeds, these incredibly tasty bars keep well in an airtight container for several days. Flapjacks are often stuffed with refined sugar and golden syrup. These bars use condensed milk and peanut butter as a binder instead of butter and syrup. For those with peanut allergies, use almond or cashew butter as an alternative.

 

Ingredients for 12 bars

 

• 1 x 397g can condensed milk

• 1 tbsp crunchy peanut butter

• 80g pumpkin or sunflower seeds 

• 20g poppy seeds

• 150g mixture of chopped dates, sultanas and cranberries

• 240g porridge oats (50% jumbo oats, 50% standard porridge oats works best)

 

 

Prep time - 5 mins

Cook time - 50 mins 

Method

 

1. Preheat the oven to 140°C/gas mark 1-2. Grease and line an 18 x 25cm baking tray.

2. Pour the condensed milk into a saucepan and gently warm through. Stir in the peanut butter.

3. Add the rest of the ingredients and spoon into the baking tray. Bake in the oven for 50 minutes to 1 hour, until golden brown.

4. Leave to cool a little then cut into bars. Remove from the tin when cold.

 

 

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Allergic to peanuts, or making this in a nut free school? Try this recipe using almond or cashew butter, or nut-free Wow Butter 

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