Food - - Make & Take -


PREP + COOK TIME 40 mins + cool­ing MAKES 16 bars

● 2½ cups puffed rice

● ½ cup dried ap­ple, finely chopped

● 1 tea­spoon ground cin­na­mon

● ⅓ cup sun­flower seeds

● ½ cup pump­kin seeds

● 1 ta­ble­spoon se­same seeds

● ¾ cup honey

● 1 tea­spoon vanilla ex­tract

● ½ tea­spoon salt flakes

1 Pre­heat oven to 140°C. Grease a 20cm x 30cm rec­tan­gu­lar slice pan; line base and long sides with bak­ing pa­per,

ex­tend­ing pa­per 5cm over sides.

2 Com­bine puffed rice, ap­ple, cin­na­mon and all the seeds in a bowl.

3 Place honey, vanilla and salt in a small saucepan over medium heat; cook, stir­ring, for 2 min­utes or un­til mix­ture just comes to a sim­mer. Pour the honey mix­ture over the dry in­gre­di­ents, and stir through un­til evenly coated.

4 Trans­fer mix­ture to pan; press down firmly with the back of a lightly oiled spoon. Bake for 25 min­utes or un­til golden brown. Cool in pan un­til slice firms. Cut into 16 bars.

PER BAR En­ergy 114kcal, 480kj • Pro­tein 2.2g • To­tal Fat 3g • Sat­u­rated Fat 0.5g • Carbohydrate 19.5g • Fi­bre 1g • Sodium 6.2mg • Sugar 15.8g

For a more fruity ver­sion, add ⅓ cup chopped sul­tanas in step 2.

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