Recipes

Ingredients

• 250g soft dried apricots
• 175g butter
• 3 tablespoons golden syrup
• 75g muscovado sugar
• 2 tsp cinnamon or mixed spice
• 350g rolled oats

Utensils

• Baking tray
• Chopping board
• Kitchen scales
• Knife
• Large bowl
• Large saucepan
• Small saucepan with a thick bottom
• Wooden spoon

Step 1

Preheat oven to 190ᵒC/Fan 170ᵒC/gas mark 6

Step 2

Line a baking tray with greaseproof paper.

Step 3

Chop the apricots into quarters and simmer in a small pan with 150ml water until soft, then roughly mash with a fork.

Step 4

In a large pan, melt the butter, sugar and syrup

Step 5

Mix the spice with the oats then add to the large pan and mix well until the oats are well coated.

Step 6

Spoon half of the oat mixture into the tray, flattening down and out to the edges with the back of the spoon or a spatula.

Step 7

Add the gooey fruit on top and spread out, covering the oat layer.

Step 8

Add the rest of the oats, again pressing down and spreading out to the edges.

Step 9

Bake for 20-25 minutes until golden then score into squares and turn out onto a cooling rack.

Step 10

Once it’s cooled, separate into squares and enjoy.

Each portion provides on average

Energy 1243kj 297kcal 14.85%

Fat 14.6g 21%

Saturates 7.97g 40%

Carbohydrates 40.0g 40%

Sugars 19.4g 22%

Salt 0.07g 1%

Protein 4.3g Low

Fibre 4.67g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

A healthier snack

The amount of sugar and saturated fat in this recipe is much lower than pre-packaged, shop bought varieties. Oats provide a good source of protein and slow release energy carbohydrates, keeping you fuller for longer, as well as beta-glucan-rich soluble fibre which has been shown to reduce blood cholesterol levels.

5-a-day, vitamins and minerals

Apricots are high in potassium and are a source of vitamin A. For a bit of variety, try replacing the apricots with different fruit, such as dates, cherries or apples. They all work well and count towards your 5 a day. Adding a handful of sunflower and pumpkin seeds also provides a nice bit of crunch and a good source of vitamin E, magnesium and iron.

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