Breakfast Seed Bars

Serves: Makes 18 bars

Ingredients

  • 100g sunflower seeds
  • 100g sesame seeds
  • 100g pumpkin seeds
  • 100g dried cranberries
  • 100g dried blueberries
  • 100g gluten-free porridge oats
  • 2 tablespoons soft brown sugar
  • 1 teaspoon ground cumin seeds
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground coriander
  • 1 x 397g tin condensed milk
  • 150g unsalted butter, cut into small cubes

Method

  1. Pre-heat the oven to 180ºC / 350ºF / gas mark 4.  Line a 24cm square baking tin with baking parchment.
  2. Place the seeds, fruit, oats, sugar and spices in a large bowl and mix well.
  3. Put the condensed milk and butter into a bowl and place over a pan of gently simmering water, melt together until well blended and hot.  This will take about 15 minutes.
  4. Stir the butter mixture into the fruit and seeds and mix really well.
  5. Spoon the mixture into the tin and pack down lightly with the back of the spoon.
  6. Bake for about 20 minutes, until slightly golden. Remove from the oven, cool and cut into bars.

Nutritional Information

Key Nutritional benefits:

  • Provides 22% of the recommended daily protein intake per 100g
  • A fantastic source of magnesium, with 42% of the recommended intake
  • An excellent source of B vitamins, especially vitamin B1 (39% of RNI), B2 (23% of RNI), B6 (17% of RNI) and B12 (23% of RNI)
  • A great source of zinc, copper and calcium, with 31%, 41% and 29% of each respectively, per 100g

Energy Analysis:

  • Government recommended macro nutrient energy split:
    • Protein 13%, Carbs 57%, Fats 30%
  • Product macro nutrient energy split:
    • Protein 11%, Carbs 33%, Fats 56%

All products marked in bold are available to purchase through Vegetarian Express.