Saturday 31 July 2010

New variety fuel bars

I've been fiddling with the recipe for the fruit&nut&seed bars again and today's version has coconut in it.  Something that's clear now on the 6th iteration is that when they go in the oven they need to be quite thick.  The last 2 batches in the new baking tins have been too thin and come out a bit too crispy for my liking, so I think I may have to make 16 bars' worth instead of 12 and have them come out thicker, but smaller footprint.

However, this recipe makes 12:-


  • 50g Oats
  • 120g Clear Honey
  • 100g Crunchy Peanut Butter
  • 40g Puffed Wholegrain Rice
  • 50g Raisins
  • 40g Pecan Nuts
  • 40g Dried Cherries
  • 40g Cashew Nuts, Plain, Average
  • 35g Desiccated Coconut
  • 50g Mixed Seeds, Omega Sprinkle, Neals Yard Wholefoods


Pre-heat oven to 140-150C and line a baking tin with greaseproof paper.

Weigh oats, coconut and rice into a bowl. Weigh and chop fruit and nuts into the bowl and add in the seeds.

Weigh peanut butter and honey into a separate bowl. Microwave for 30s, stir and microwave for a further 15s.

Mix all of it together thoroughly and dollop into the baking tin. Press down firmly (use a bit of greaseproof paper and your hands which I find easier than a spoon which the mix just sticks to).

Bake for 30-40 minutes or until golden. Leave to cool until hard. Then turn out and chop with a sharp knife into portions.

Per portion:-
Calories (kcal)215.6
Carbohydrate (g)22.1
Protein (g)4.9
Fat (g)12.2
Fibre (g)2.8
Fruit & Veg0.1


  1. Ooh they sound good, another recipe clipped to my evernote!

  2. These sound awesome Kat. I buy 9 bars for an occasional treat, but these sound like a great substitute. Am totally going to try them out! :)

  3. Ooooooooo they sound gooooooooood! x x

  4. They're pretty good, yeah - based on a recipe by BrokenYoYo whose recipe has the magic mix that stops the mix from being too sticky once cooked (i.e. if you're going to use honey, add in peanut butter)

    Alison: I did make a 9-bar-a-like based on this recipe, just with no fruit and no peanut butter. It was sticky as hell, but otherwise really really nice and roughly the same nutritional breakdown as a 9 bar too :o)