Oliver McCabe dishes up some healthy treats – perfect for lunchboxes and elevensies (and breakfast, supper, afternoon tea…)
“These satisfying homemade mango and date energy bars were developed by my friend, work colleague, home baker and nutritional coach Eleanor Hagan. These are fantastic for adults’ and kids’ lunchboxes – just don’t let your mates know or there will be none left for you come lunchtime! High in vitamin E, zinc, dietary fibre, plant protein and essential fats; low GL.”
- 80g coconut oil or butter, plus extra for greasing
- 80g brown rice syrup
- 80g Medjool dates, stoned and finely chopped
- 50g dark tahini (or use a pumpkin seed spread or peanut butter)
- 120g rolled oats (or quinoa flakes)
- 80g hazelnuts, chopped
- 50g dried mango
- 40g pumpkin seeds
- 40g sesame seeds
- 40g sunflower seeds
- 20g ground flaxseeds
1. Preheat the oven to 180˚C/160˚C fan/gas mark 4. Lightly grease a 20cm square tin and line the base with baking parchment.
2. In a small saucepan set over a medium heat, melt together the coconut oil or butter, brown rice syrup, chopped dates and tahini. Stir constantly until smooth and thick.
3. Combine the oats, hazelnuts, mango and seeds in a large bowl. Pour in the melted coconut mixture and stir well to combine.
4. Spoon the mixture into the prepared tin and press it down firmly and evenly with the back of a spoon. Bake for about 20 minutes, until lightly golden on top.
5. Leave to cool completely, then slice into bars or squares. Eat straight away or store in an airtight container in the fridge for up to 10 days.
Per Serving: 273kcals, 19.4g fat (7.2g saturated), 23.1g carbs, 10.7g sugars, 5.9g protein, 3.7g fibre, 0.012g sodium
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