Fruit and Nut Bar’s
This is a healthier version of flapjack - but delivers a soft and chewy texture. Great for children’s lunch boxes. Store’s for several days in a suitable sealed container.
Preparation time: 20 minutes Quantity: Makes 12 bars Cooking time: 35 - 40 minutes
Ingredients
450 g / 1lb. apples - peeled, cored and diced
5 tablespoons apple juice
200 g / 8 oz mixed dried fruit (see below)
100 g / 4 oz mixed chopped nuts
75 g / 3 oz oats (porridge oats)
25 g / 1 oz desiccated coconut
75 g / 3 oz self raising flour - sieved
50 g / 2 oz pumpkin seeds
2 tablespoons vegetable oil
Glaze -
2 tablespoons apricot jam (optional)
Dried Fruit - either buy mixed dried fruit or make your own blend up of chopped figs, apricots, dates, prunes or apples and make up the balance with either sultans, raisins or currants.
Variations -
Replace the apple with pear.
Omit the nuts.
Use an assortment of nuts or just pick your favourite one.
Use gluten free flour and baking powder.
Method
- Gently cook the apples with the juice to cook and soften
- Puree or mash the apples
- Simply mix all the ingredients together
- Spoon in to a greased shallow oven tray approx. 6 x 6 inch or 9 x 4.
- Bake in a preheated oven gas 4 / 160*c - for 35 - 40 minutes or until firm
- Glaze with the melted apricot jam (optional)