Recipe by ImPat

From little ideas diabetes by Jody Vassallo,

Ingredients Nutrition

  • rolled barley (300g/10oz)
  • 1 cup wheat flakes (30g/1oz)
  • 12 cup rice bran (extruded 50g/1 2/3oz)
  • 1 cup dried apple (chopped 75g/2 1/2oz)
  • 1 cup dried apricot (chopped 135g/4 1/2oz)
  • 2 tablespoons pepitas
  • 2 tablespoons flax seeds (linseeds specified)
  • 2 tablespoons honey (yellow box suggested)
  • 13 cup unsweetened apple juice (low-GI 80ml/2 2/3fl oz)
  • 1 teaspoon ground cinnamon
  • 12 teaspoon ground cardamom
  • 1 teaspoon mixed spice


  1. Preheat oven to 160C (315F/Gas 2-3).
  2. Line 2 baking trays with baking paper.
  3. Put the all-bran, barley, wheat flakes, rice bran, apples, apricots and seeds into a bowl and mix to combine.
  4. Put the honey, apple juice and spices into a pan and bring to the boil and then pour over the dry ingredients and mix to combine.
  5. Spread on the prepared trays and bake for 30-35 minutes or until crisp and golden.

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