Apple Oat Bars |
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Apple Oat BarsServing: Great for when you're on the go and also for kids' lunch boxes. Makes 18 bars.Storage: Store in an airtight container. The bars can also be frozen. Cooking: Takes 10 minutes of preparation and 45 minutes to cook. Alternatives: This also works with maple syrup instead of honey. Top with flaked almonds, instead of walnuts. Ingredients 2 cups wholemeal self-raising flour 1 teaspoon baking soda 3 teaspoons mixed spice 1 cup oats 2 Granny Smith apples, coarsely grated 1/2 cup sultanas 1/2 cup low fat natural yoghurt 1 egg 1/2 cup apple juice 1/2cup honey 30g walnuts Method Preheat the oven to 150°C. Grease and line a 3cm deep, 16cm x 28cm (base) baking pan with baking paper. Mix together the dry ingredients: Sift the flour, baking soda and spices into a large bowl. Add the oats, apple and sultanas and stir to combine. Mix together the wet ingredients: In a separate bowl, whisk together the yoghurt, egg, apple juice and honey. Add to the flour mixture and using a metal spoon, fold until just combined. Do not over-mix. Cooking the bars: Spoon this mixture into the prepared baking tray and sprinkle with walnuts. Bake in a preheated oven for 40 - 45 minutes, or until a skewer inserted into the centre comes clean. Remove from the oven and allow to cool completely before cutting into 18 pieces. Apple Facts – Did You Know? An apple has more antioxidants than half a punnet of blueberries. Apples are higher in antioxidants than a 1,500mg megadose of Vitamin C and have almost four times the antioxidant content of brewed tea. People who regularly eat apples have a reduced risk of chronic diseases including certain cancers, heart disease, asthma and type II diabetes. Eating apples during pregnancy can help protect your child from developing asthma and related symptoms such as wheezing. Apples have more fibre than four of the five top-selling breakfast cereals – without the added salt or sugar. Apples have a low GI of 38 so they provide long lasting energy. Apples are a good source of potassium, calcium, iron and vitamins B & C. Compared with an apple, a muesli bar has 61% ,ore kilojoules, 20 times more fat, 52% less dietary fibre and almost three times more salt. |
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