Total Time
30mins
Prep 10 mins
Cook 20 mins

They may be high GI but that just makes them great for days where you're splitting your workouts, or as a great recovery bar.

Ingredients Nutrition

  • 2 cups puffed rice cereal
  • 1 12 cups rolled oats
  • 14 cup sunflower seeds
  • 14 cup sesame seeds
  • 2 cups dried fruit
  • 13 cup rice flour
  • 12 cup sugar syrup
  • 14 cup honey (or blackstrap molassas for extra iron)

Directions

  1. Preheat oven to 180C (350F). Line the base of a 29x19cm (11 1/2 x 7 1/2 inch) baking tin with baking paper.
  2. Place the puffed rice, rolled oats, seed, dried fruit and flour in a bowl and mix together well.
  3. Place the glucose and honey in a small saucepan and heat gently over a medium heat for 2 minutes or untill runny.
  4. Stir syrup mix into the dy ingredients and mix well.
  5. Press mix firmly into the tin.
  6. Place a sheet of baking paper over the mix and use the back of a spoon to spread it all evenly.
  7. Remove the baking sheet and back for 20 minutes or untill golden brown.
  8. Leave to cool and crisp in the tin before lifting out and cutting into fingers.
  9. Store in an airtight container.

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