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Fruit & Nut Bars

The Mediterranean Diet in a Snack Bar

INGREDIENTS
 

FiberFlour                                    300g
FiberSugar                                  150g
Baking Powder                             2tsp

Ginger                                          1tsp

Mixed Spices                                1tsp
Salt                                               1tsp
Rehydrated dried fruit & berries   200g
Any or all sorts of Nuts                  200g

Water                                        100-150 ml 

Instructions

This is essentially a flap jack recipe. Just make a gooey mixture, press and roll it out between two sheets of baking parchment.

  1. Combine the fiberflour, fibersugar, baking soda, spices and salt.
  2. Mix in the nuts and the rehydrated fruits & berries
  3. I have been using a raisin cranberry blueberry mix in a large jar of wine and spirits kept in the fridge ready to go.
  4. You will need to add some water to the mix at this point to get a sticky consistency. Between 100 and 200 ml should get a workable mix to roll out.
  5. Scoop half of this quantity onto baking sheet/paper. Place another sheet on top and press and roll out as thin as the nuts allow. 
  6. Take away the top sheet and lift into your baking tray.  Repeat for the other half to make enough bars to last a week or so.
  7. Bake at 160°C for 12-15 minutes.  Lift the sheet of cooked flapjack onto a cutting board and with a large heavy knife divide it all into your bar sizes of choice. 
Tips: Modify cooking time and temperature for a crispy or a gooy-er bar.  You can dehydrate them at a low temp, say 70C for  20 to 40 minutes for as much crunch as you like.

Nutritional Information