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Breakfast Health Bars

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Recipe

There’s no substitute for a healthy breakfast, but some people just prefer to do without. These tasty bars are a nutritious option for those on the go—great for a mid-morning snack or a treat in lunchboxes.

Yield: Makes 12

Ingredients

  • 4 cups (8oz) rice flakes
  • ¾ cup (7fl oz) apple juice, organic if possible
  • 6 tablespoons (3oz) butter
  • 3 tablespoons (1½oz) granulated brown sugar
  • 2 eggs, preferably free range
  • 2 tablespoons (1oz) nibbed almonds
  • 2 tablespoons (1oz) sunflower seeds
  • ½ cup (2½oz) ready-to-eat dried figs, chopped
  • 1/3 cup (2oz) dates, chopped

Equipment;

  • Swiss roll pan, 11 × 7in, lined with parchment paper

Directions

Preheat the oven to 350°F.

Place the rice flakes in a bowl and pour over the apple juice. Leave to soak for at least 1 hour, by which time all the apple juice should be absorbed by the rice flakes.

Cream the butter, and add the sugar. Beat until pale, light, and fluffy. In another bowl, whisk the eggs and gradually add to the creamed mixture. Beat together until combined. Fold in the apple-soaked rice flakes, nibbed almonds, sunflower seeds, and the chopped figs and dates.

Pour into the lined pan, smooth the surface with a palette knife and bake in the oven for 25 minutes until pale golden. Allow to cool in the pan and cut into 12.

Store in an airtight container and use within a week.


© 2005 Darina Allen Kearney and Rosemary Kearney
 

Nutritional Information

Nutrients per serving (% daily value)

216kcal (11%)
201mg (20%)
1mg (1%)
61mcg RAE (2%)
219mg
59mg
4g
11g
2g
29g
51mg (17%)
21mg (1%)
4g (22%)
10g (15%)
10mg (56%)
 

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