117.Cereal bar Recipe: Low Fat, Low Sugar
.-.

Makes 1 1/2 lb

4 oz / 100g millet flakes

4 oz / 100g oat flakes

4 oz / 100g dessicated coconut

3 oz / 75 g chopped hazel nuts

3 oz / 75 g chopped dates

2 oz / 50 g butter

1 tablespoon honey

2 tablespoon black treacle or molasses

  • Melt the butter, molasses and honey together over a gentle heat.
  • Stir in the millet flakes, oat flakes and coconut, together with the chopped nuts and dates, and ensure they are well mixed.
  • Line a shallow 11 x 8 inch / 28 x 20 cm tin with foil.
  • Spread the mixed ingredients over the foil in the tin and press down well.
  • Bake at 300°F, 150°C, Gas Mark 2 for 30 - 45 minutes.
  • Cut into fingers while hot and then leave to cool in the tin.
Variations

  • Sultanas, chopped figs or chopped dried apricots may be used in place of the dates.