| Makes | 18 bars |
| Preparation Time | 10 minutes |
| Cooking Time | 45 minutes |
| Oven Temp | 150°C |
| Oven Setting | Fan Forced |
Apple Oat Bars
A filling and nutritious snack, sweetened with honey and apple juice. Great for when you're on the go and also for kids' lunch boxes. The bars can also be frozen or stored in an airtight container. This also works with maple syrup instead of honey and topped with flaked almonds instead of walnuts.Ingredients
- 2 cups wholemeal self-raising flour
- 1 tsp baking soda
- 3 tsp mixed spice
- 1 cup oats
- 2 Granny Smith apples, coarsely grated
- ½ cup sultanas
- ½ cup low fat natural yoghurt
- 1 egg
- ¼ cup apple juice
- ½ cup honey
- 30g walnuts
Method
- Preheat the oven.
- Grease and line a 3cm deep, 16cm x 28cm (base) baking pan with baking paper.
- Sift the flour, baking soda and spices into a large bowl.
- Add the oats, apple and sultanas and stir to combine.
- In a separate bowl, whisk together the yoghurt, egg, apple juice and honey.
- Add to the flour mixture and using a metal spoon, fold until just combined. Do not over-mix.
- Spoon this mixture into the prepared baking tray and sprinkle with walnuts.
- Bake for 40 - 45 minutes, or until a skewer inserted into the centre comes clean.
- Remove from the oven and allow to cool completely before cutting into 18 pieces.
Nutrition
A low kilojoule snack which is also filling and low GI - so it provides (per serve) sustained energy. Sweetened with a combination of honey and orange juice, instead of sugar.
Walnuts provide Omega 3 polyunsaturated fats.
Kilojoules: 660 kJ
Protein: 4g
Fat: 2g
Saturated Fat: 0.3g
Carbohydrates: 30g
Total Sugars: 14g
Fibre: 2g
Sodium: 10mg
