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Recipe by Mary Cadogan

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1. Chop the tropical medley into pieces using kitchen scissors. Tip the oats, cereal, coconut and fruit into a large bowl and mix well, using a wooden spoon or clean hands. Put the hazelnuts and sunflower, sesame or pumpkin seeds in a frying pan with no oil and, over a moderate heat, stir until they are lightly toasted. Leave to cool a little then tip into the bowl and mix.
2. Put the sugar, syrup and butter in a small pan and heat gently, stirring with a wooden spoon until melted, then simmer for 2 minutes until slightly thicker and syrupy.
3. Quickly stir the syrup into the dry mix, stirring until it all starts to bind and there are no dry patches.
4. Quickly tip into a 20cm square tin and press down with the back of a spoon to even out the surface. Leave to cool and set - about 2 hours. Cut the mixture into 6 one way and 3 the other to make 18 bars. Store in a tin, or wrapped tightly in foil for up to a week.

PER SERVING

190 kcalories, protein 2g, carbohydrate 22g, fat 11 g, saturated fat 6g, fibre 2g, salt 0.26 g

'These were so easy to make and reminded me of cooking with my gran.'

Latest comments and suggestions

• Fave Recipes

  05 January 2008

  Fave Recipes rated and commented on this recipe

  

  My Husband doesnt have chance for Breakfast and after cycling to work is hungry. So I make these bars and cut them into 10 portions, put them in grease proof paper then foil, its enough for 2 weeks. Easy to make, they keep well and you know whats in them. They also work out much cheaper than shop bought bars.

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• sis

  28 January 2008

  sis commented on this recipe

  hi i made this it was so good,am making it again .i put mine in the oven for 5 mins until it was golden on top it was great

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• pauline

  10 March 2008

  pauline rated and commented on this recipe

  

  this is a great recipe for the kids to eat. A healthy energy boost that is so much better than any of the shop brought ones. i did not have rice crispies so i used cornflakes and it worked out great. This recipe also stays together unlike so many flapjack ones i have tried. word of warning once you have started to eat it you won"t want to stop.....

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• sally

  24 April 2008

  sally rated and commented on this recipe

  

  So good and so easy, these will become a regular in our house.

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• debdog123123

  22 May 2008

  debdog123123 commented on this recipe

  This really didn't stay together and crumbled as soon as I attempted to cut it - possibly my fault. However, not to be put off, my husband and children ate it for breakfast with milk poured over like a cereal, and they thoroughly enjoyed it - a great start to the day too. They've requested that I make the same again so I imagine if it does work it would be lovely.........

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• Claire

  25 June 2008

  Claire rated and commented on this recipe

  

  I love the taste I get from these, I've made them twice, but they don't stick together. Any tips?

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• Limey

  24 September 2008

  Limey commented on this recipe

  delish - I changed the recipe around as I don't like coconut ans substituted honey for syrup. Really tasty and will definitely make again.

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Ingredients

• 100g dried ready-to-eat tropical medley or other mixed dried fruits
• 100g porridge oats
• 50g puffed rice cereal , such as Rice Krispies
• 85g desiccated coconut
• 50g blanched hazelnuts or shelled peanuts or other nuts
• 50g sunflower, sesame or pumpkin seeds
• 100g light muscovado sugar
• 125ml golden syrup
• 100g butter , chopped up

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Difficulty and servings

Cuts into 18 bars

Preperation and cooking times

Prep 25 mins

Plus 2 hours setting time

Ingredients

• 100g dried ready-to-eat tropical medley or other mixed dried fruits
• 100g porridge oats
• 50g puffed rice cereal , such as Rice Krispies
• 85g desiccated coconut
• 50g blanched hazelnuts or shelled peanuts or other nuts
• 50g sunflower, sesame or pumpkin seeds
• 100g light muscovado sugar
• 125ml golden syrup
• 100g butter , chopped up

PER SERVING

190 kcalories, protein 2g, carbohydrate 22g, fat 11 g, saturated fat 6g, fibre 2g, salt 0.26 g

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