|Dried figs||90 Gram|
|Dried apricots||90 Gram|
|Dried pears||90 Gram|
|Sunflower seeds||50 Gram|
|Cashew nuts||50 Gram|
|Porridge oats||60 Gram|
|Wholemeal flour||60 Gram|
|Fresh orange juice||60 Milliliter|
|Runny honey||3 Tablespoon|
Preheat the oven to 190°C/375°F/gas mark 5.
Grease a 20 cm square shallow baking tray.
Place the fruit in a blender and blend until roughly chopped.
Add the sunflower seeds, cashew nuts, oats and flour and mix in well but do not blend.
Now add the juice and honey and blend roughly.
Transfer the mix into the baking tray and bake in the oven for 20-25 minutes or until golden brown.
Take out of the oven and allow to cool before slicing into bars.
Calories 555 Calories from Fat 141
% Daily Value*
Total Fat 17 g26%
Saturated Fat 2.1 g10.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 13.9 mg0.6%
Total Carbohydrates 100 g33.3%
Dietary Fiber 12.3 g49%
Sugars 65 g
Protein 12 g24.6%
Vitamin A 22.1% Vitamin C 10.1%
Calcium 11% Iron 25.2%
*Based on a 2000 Calorie diet