Walnut and dried cherry bars

  • Preparation Time20 mins
  • Cooking Time35 mins
  • Serves12
  • DifficultyEasy
1 cup quick-cooking oats
3/4 cup wholemeal pastry flour or regular wholemeal flour
1/4 cup toasted wheat germ
1 tsp ground cinnamon
1/4 tsp salt
1/2 cup honey
1/3 cup unsweetened apple sauce
4 tbsps rapeseed oil
1 egg, beaten to mix
1 egg white
3/4 cup chopped dried tart cherries
1/2 cup finely chopped walnuts
Cooking spray
1/4 cup fruit-only apricot jam
1) Preheat the oven to 180C/Gas 4. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.

2) In another bowl, whisk together the honey, apple sauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.

3) Coat a 20-cm square baking tin with cooking spray. Spread the mixture into the prepared tin and bake until a toothpick inserted in the centre comes out clean, 30 to 35 minutes.

4) Put the jam in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the jam. Cool completely and cut into 12 bars, about 10 by 4cm each.

Per serving:
Calories 230; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 4 g) ; Protein 4 g; Carb 34 g; Fibre 2 g; Cholesterol 20 mg; Sodium 60 mg

Excellent source of: Manganese
Good source of: Thiamin

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