Sunshine bars

  • 1
  • 2
  • 3
  • 4
  • 5
(25 ratings)

Prep: 25 mins Plus 2 hours setting time


Cuts into 18 bars

The solution for any picnic or open air event – a no-bake bar packed with good stuff

Nutrition and extra info

Nutrition: per serving

  • kcal190
  • fat11g
  • saturates6g
  • carbs22g
  • sugars11g
  • fibre2g
  • protein2g
  • salt0.26g
Save to My Good Food
Please sign in or register to save recipes.


  • 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
    Golden syrup

    Golden syrup

    goal-dun sir-rup

    Golden syrup is a translucent, golden-amber coloured, sweet syrup, which can only be produced…

  • 100g butter, chopped up



    Butter is a dairy product made from separating whole milk or cream into fat and…


  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.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
The Brady Bunch
15th Jun, 2019
We love this recipe, great for teenage kids who try to leave the house without breakfast. Perfect for using up left over ingredients, and fab for taking to festivals or camping trips to keep hunger at bay.
13th Oct, 2017
Have made these twice and they are absolutely yummy, but failed to set both times. What am I missing or doing wrong??
19th Mar, 2017
These are amazing and so easy will definitely make again
7th Mar, 2013
Absolutely delicious! I used honey instead of Golden Syrup, packed it all down good and firm so it didn't crumble :)
30th Oct, 2012
..oh, and used dried cranberries, blueberries, hazelnuts and almonds rather than the fruit listed above - worked well. Would probably use less or no coconut next time as its sweetness comes through quite strongly.
30th Oct, 2012
So much better than shop bought and well worth the not a lot of effort required to construct them. Used honey as a substitute and they hold together well. Would like them to be slightly less sticky to the touch - any ideas?
18th May, 2012
I used less butter and sugar than the recipe and used honey instead of golden syrup (less of that too 100ml instead of 125ml) and it was still more than sweet enough and stuck together really well. I used dried mixed tropical fruits, walnuts, hazelnuts, pumpkin seeds, linseeds and extra raisins and reduced the coconut to 50g. It ended up really tasty with a good texture (I chilled it overnight, it was difficult to cut straight from the fridge but fine once it comes to room temp). Next time i'll use raisins, cranberries, apricots and dried apple and some cinnamon I think.
23rd Sep, 2011
I loved this recipe - the toasted seeds and nuts tasted and smelled delicious! I used flaked almonds and reduced the sugar to 60g, otherwise followed the recipe to the letter. I pressed it down reasonably firmly and put it in the fridge for an extra hour and it cut fine. I still found it a bit too sweet, even with the reduction in sugar - next time I'll try it with less syrup (hopefully it will still hold together!) My son wasn't keen on the nuts and seeds so I'll try it with chocolate chips and raisins next time.
15th Jun, 2011
I have already rated these and I made them the first time with golden syrup, this time I made them with honey. They are even more tasty using honey. I popped them in the oven for 10 mins to make them golden, then I let them cool for a few hours, then put them in the fridge for a couple of hours. This made them stay together easily, no crumbling. Wow, again, they taste amazing! My husband is in the Army and is taking them on exercise with him, I cant cook for him while he's away, so this is the next best thing. Yum!!!
12th Nov, 2010
This is a great recipe. The bars came out perfect. However I did find them a bit too sweet. I was wondering if anyone knew whether it would be ok to reduce the amount of sugar or syrup? I am concerned it might not hold together then?


30th Sep, 2018
Will these freeze ok?
goodfoodteam's picture
3rd Oct, 2018
Thanks for your question. We'd suggest storing them wrapped in a tin for up to 1 week.
31st Aug, 2013
won first prize in the health bar section at the Tullamore show 2013 with this recipe, used mixed fruit, mixed seeds and mixed nuts, omitted the rice crispies and added oats instead, brought them to work the next day, everyone loved them
Want to receive regular food and recipe web notifications from us?