Fruit and Nut Bars

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Fruit and Nut Bars[edit]

This homemade version of a fruit cereal bar is packed with energy-giving apricots, raisins, nuts, and seeds. It makes an excellent start to the day, especially with a calcium-rich glass of milk or pot of yoghurt. It could also be a healthy addition to a lunchbox.

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Preparation 15 mins

  • Cooking 3 mins
  • Chilling 1 hour
  • Makes 8-10 bars

Ingredients[edit]

  • 50g (2oz) hazelnuts .
  • 50g (2oz) whole oats .
  • 100g (31/2oz) raisins .
  • 150g (51/2oz) dried apricots (cut into small pieces) .
  • 4 tbsp fresh orange juice .
  • 2 tbsp sunflower seeds .
  • 2 tbsp pumpkin seeds

Equipment[edit]

  • frying pan .
  • wooden spatula .
  • small sharp knife .
  • chopping board .
  • food processor or blender .
  • large mixing bowl .
  • greaseproof paper .
  • palette knife .
  • 18cm x 25cm (7 x 10in) tin

1. Put the hazelnuts, oats, and seeds into a frying pan. Dry fry (stirring) over a medium heat for 3 mins, or until they begin to turn golden. Leave to cool.

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2. Put the raisins, apricots, and orange juice into a food processor and purée until the mixture becomes smooth. Put the fruit purée into a mixing bowl.

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3. Put the nuts, oats, and seeds in the food processor and whiz until they are finely chopped. Tip the mixture into the bowl with the fruit purée.

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4.Stir the fruit mixture until all the ingredients are mixed together. Line a 18 x 25cm (7 x 10in) baking tin with greaseproof paper.

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5. Spread the fruit mixture evenly in the tin. Chill for at least 1 hour, or until solid. Turn it out of the tin and peel off the greaseproof paper. Cut into bars.

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Helpful Hints[edit]

Tasty Twists Any type of ready-to-eat dried furit can be used to make these bars. You could also buy a pre-mixed bag such as tropical fruit or fruits of the forest.

Hazelnuts are high in fibre, potassium, calcium, magnesium, and vitamin E so they are nutritious as well as tasty!

Drying fruit is one of the oldest methods of preserving. The drying process concentrates the nutrients making dried fruit a useful source of fibre, natural sugars, vitamins B and C, iron, calcium, and other minerals. However, levels of vitamin C are lower than in fresh fruit.