Fruit and Nut Bars

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Serves 16

Ingredients

  • 450 gm apples, stewed
  • 5 tbsp orange juice
  • 225 gm mixed dried fruit, (e.g. apricots, dates, cranberries), roughly chopped
  • 100 gm mixed nuts, (e.g. almonds, hazelnuts), chopped
  • 75 gm wholemeal flour
  • 25 gm desiccated coconut
  • 1 tbsp olive oil

Method

  1. Preheat the oven to 180ºC/gas 4 and lightly grease and line a 20cm square baking tin.
  2. Place all the ingredients in a bowl and mix together.
  3. Spoon into the baking tin.
  4. Smooth out and press down slightly, then bake for 35–40 minutes, until golden and firm.
  5. Mark into 16 pieces. Leave in the tin to cool. Serve when cooled slightly.

Chefs Tips

  • To stew the apples: Peel core and chop them then add to a pan with 2 tbsp water. Cover and cook over a gentle heat stirring regularly for 10-15 mins.
  • Stewed apples freeze well, so you could make a batch and freeze until needed.
  • Freezing instructions: Defrost 2 hours to serve or defrost in the microwave or an oven at a moderate heat.

Nutritional Value

(per serving)

Calories 124
Total Fat 5 gm
Saturated Fat 1.4 gm
Carbohydrates 16.3 gm
Fibre 1 gm
Protein 2.9 gm