Malty fruit bars

Nutritious energy snacks for training diets

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 flavour and the texture. You can get it in health food shops and big supermarkets. If you cannot find it, you could use molasses instead.

Method

1. Heat the oven to 160°C and grease and line the 34 x 24 cm standard baking tray.

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 tin and smooth the surface. Sprinkle with the nuts.

7. Bake for 50-60 minutes, until a skewer pierced through the centre comes out clean.

8. Cool on a wire rack and then cut into bars.

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