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 flavor and the texture. You can get it in health food shops and big supermarkets. If you cannot find it, you could use molasses instead.
1. Heat the oven to 160°C and grease and line the 34 x 24cm 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 center comes out clean.
8. Cool on a wire rack and then cut into bars.
- 200g self-raising wholemeal flour
- 1 tsp ground cinnamon
- 1 tsp mixed spice
- 4 eggs
- 175g margarine
- 150g soft dark brown sugar
- 2 heaped tbs barley malt extract
- 250g currants
- 175g raisins
- 200g sultanas
- 50g chopped dates
- 50g glace cherries, halved
- 50g walnut pieces
- Juice of 1 orange
Serves: Makes 8 bars
Preparation: 10 minutes
Cooking: 50-60 minutes
Good for: Wholesome, nutritious energy bars, good for before, after and during exercise
Calories (kcal): 668.5
Protein (g): 9.8
Carbs (g): 101.6
Fat (g): 26.1
Fiber (g): 2.7