Sunday, 28 April 2013

Honey Maple Goodness Bites

Little guilt free (almost) squares of goodness


100g flaked almonds
100g rolled oats
100g seeds of your choice, pumpkin, sunflower, pine nuts etc – I used a mixture.
35g dessicated coconut
70g dark brown sugar
70g honey
70g maple syrup

60g unsalted butter
½ teaspoon salt
1 teaspoons vanilla extract

1tsp teaspoon cinnamon
60g rice crispies or puffed wheat or cornflakes
120g dried fruit of your choice  e.g cranberries, blueberries, raisins, apricots.

Spread the almonds, oats, coconut & seeds onto a baking tray lined with parchment and toast in the oven for 8-10mins at 200c until lightly browned and smelling delicious! Allow to cool slightly and then transfer to a large bowl.

While your ingredients are toasting, line an 8-inch square baking tray/tin with parchment paper, let the parchment drape over the sides a little as this makes life a lot easier when removing them from the tin.
In a small saucepan, heat the honey, maple syrup, butter and sugar over a medium heat, allow it to boil until all the sugar is dissolved and a caramel is created, about 5 minutes, WARNING: be very careful as the caramel is VERY HOT!! Do not be tempted to dip your fingers in it!

Remove the pan from the heat and stir in the vanilla and cinnamon.

Pour the caramel over the nut, oat, and coconut mixture, add the dried fruit and cereal and stir until evenly coated.

Pour the mixture into your prepared tin and spread into an even layer, press down as much as possible. Cover the mixture with a second sheet of parchment and either weigh it down with tins or baking beans. Let stand for about 2 hours. Remove the top piece of parchment. Using the overhanging paper, lift out the square of goodness. Cut into 12 large bars or 24 smaller squares and enjoy!

Eat within a few days, or the squares can be wrapped and frozen.


Adapted from Blueberry Pumpkin Seed Energy Bars,

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