Malty fruit bars
Nutritious energy snacks for a training diet
These are great energy bars; soft, chewy and full of goodness. They make a superb body fuel for both before and after sport, but are equally good as a healthy afternoon snack. My version includes malt extract, a fantastic high-carb sugar, which really adds to the flavor and the texture. You can get it in health food stores and big supermarkets. If you cannot find it, you could use molasses instead.
Method
1. Heat the oven to 320°F and grease and line the baking sheet.
2. Put the flour into a bowl with the spices.
3. Cream together the margarine, the sugar and the malt extract with an electric whisk until pale and fluffy.
4. Add the eggs, one at a time, adding a spoon of flour with each of the last 3 eggs.
5. Fold in the remaining flour and then fold in the fruit and orange juice.
6. Pour the mixture into the baking sheet and smooth the surface. Sprinkle with the nuts.
7. Bake for 50 to 60 minutes, until a skewer pierced through the centre comes out clean.
8. Cool on a wire rack and then cut into bars.
Ingredients
- 7oz self-rising whole wheat flour
- 1 tsp ground cinnamon
- 1 tsp pumpkin pie spice
- 4 eggs
- 6oz margarine
- 5¼oz soft dark brown sugar
- 2 heaped tbs barley malt extract
- 9oz currants
- 6oz raisins
- 7oz sultanas
- 1¾oz chopped dates
- 1¾oz glace cherries, halved
- 1¾oz walnut pieces
- Juice of 1 orange
Vital Statistics
Serves: Makes enough for a 13 x 9in standard baking sheet
Preparation: 10 minutes
Cooking: 50-60 minutes
Difficulty: Easy
Good for: Wholesome, nutritious energy bars, good for before, after and during exercise
Calories (kcal): 66805
Protein (g): 9.8
Carbs (g): 101.6
Fat (g): 26.1
Fiber (g): 2.7
Comments (1)
kate_pearson 'I'm assuming the nutritional information is for the whole lot and not one bar?!'
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