Cereal bars

    Cereal bars

    771saves
    55min


    134 people made this

    About this recipe: Naturally sweet and moist, these make a great addition to a packed lunch. They are also a good way of getting the family to try some more unusual grains and seeds, and add new healthy ingredients to the diet.

    Ingredients
    Serves: 14 

    • 2 tbsp sunflower seeds
    • 2 tbsp pumpkin seeds
    • 2 tbsp linseeds
    • 2 bananas, about 300 g (10½ oz) in total, weighed with their skins on
    • 100 g (3½ oz) unsalted butter
    • 3 tbsp honey or maple syrup (or golden syrup)
    • 50 g (1¾ oz) millet flakes
    • 100 g (3½ oz) rolled oats
    • 100 g (3½ oz) stoned dried dates, roughly chopped

    Method
    Prep:25min  ›  Cook:30min  ›  Ready in:55min 

    1. Preheat the oven to 180ºC (350ºF, gas mark 4). Grease a 28 × 18 × 4 cm (11 × 7 × 1 1/2 in) cake tin and line the bottom with baking parchment. Roughly chop the sunflower seeds, pumpkin seeds and linseeds. Peel and roughly mash the bananas.
    2. Melt the butter in a saucepan and stir in the golden syrup. Add the chopped seeds and mashed bananas, together with the millet flakes, rolled oats and dates. Mix together well, then spoon the mixture into the prepared tin and level the surface.
    3. Bake for about 30 minutes or until golden brown. Leave to cool in the tin for 5 minutes, then mark into 14 bars and leave to cool completely. The bars can be kept in an airtight tin for up to 2 days.

    Each slice provides

    A, B1, B6, E, copper, zinc

    Some more ideas

    The cereal bars can be frozen and will keep for 2 months. Wrap them individually in freezer wrap or foil. Then, if you simply pack a frozen bar into a plastic container along with wrapped sandwiches, it will have thawed by lunchtime.

    Plus points

    Naturally occurring fruit sugars found in bananas and dates are released more slowly into the blood stream by the body, giving a more sustained energy boost. Extrinsic or ‘added’ sugars (such as table sugar, honey and golden syrup), on the other hand, are quickly absorbed and burnt up by the body. * Seeds are a rich source of protein and are particularly valuable for those following a vegetarian diet. * Linseeds are an excellent source of omega-3 fatty acids, essential for brain and eye development in the foetus.

    Recently viewed

    Reviews (23)

    by
    24

    Altered ingredient amounts. Instead of 100g of butter, I used 50g of butter and 50g of peanut butter and instead of millet flakes I used oat bran. I also put a thick natural yoghurt topping on them. Absolutely delicious. Thanks for sharing your recipe .... Mmmmmmmmmmmmmm ... - 01 Oct 2010

    19

    Used different ingredients. All oats - no millet All nuts - didn't have seeds Honey instead of golden syrup - 20 Jul 2010

    17

    These are so good. Especially straight out of the oven. I use all oats(no millet) and chopped mixed nuts instead of the seeds(just cos thats what i had) and honey instead of golden syrup! Just put another batch in oven and this time I've put them in seperate muffin tins so I don't have to cut them up and risk them falling to pieces like last time! - 20 Jul 2010

    Write a review

    Click on stars to rate