At Athletematters we’ve started a ‘cake club’ for the team once a week. This week it was my turn and I produced a batch of my ‘fruit, nut and honey bars’ which are a great natural option for sustained energy as opposed to the processed products on the market.
Ingredients
125g unsalted butter
100g light soft brown sugar
100g honey
100ml orange juice
Finely grated zest of 1 orange
200g porridge oats
100g dried dates, chopped
100g dried cranberries / apricots or other fruit, chopped
50g chopped hazelnuts, walnuts and cashew nuts
50g chia seeds, ground.
100g of linseed, sunflower and pumpkin seed mix, ground
Equipment
18x25cm shallow baking tin, lightly greased and lined with baking parchment.
Method
Preheat the oven to 180c/gas4. Put the butter, sugar, honey, fruit juice and zest into a saucepan over a low heat and stir gently until the butter has melted and the ingredients have blended together. Remove from the heat and add the oats, dried fruit, nuts and seeds. Stir well.
Transfer the mixture to the prepared baking tin and level the surface with the back of a spoon. Sprinkle some extra seeds on the top and bake in the oven for 25-30minutes until golden brown on top.
Leave in the tin until cool before turning out and cutting into squares or fingers with a sharp knife.
They will keep for up to 10days in an airtight tin.
