Ingredients
Serves: 14
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 tbsp linseeds
2 bananas, about 300 g (10½ oz) in total, weighed with their skins on
100 g (3½ oz) unsalted butter
3 tbsp golden syrup
50 g (1¾ oz) millet flakes
100 g (3½ oz) rolled oats
100 g (3½ oz) stoned dried dates, roughly chopped
Method
Prep:25min › Cook:30min › Ready in:55min
2. Roughly chop the sunflower seeds, pumpkin seeds and linseeds. Peel and roughly mash the bananas.
3. Melt the butter in a saucepan and stir in the golden syrup. Add the chopped seeds and mashed bananas, together with the millet flakes, rolled oats and dates. Mix together well, then spoon the mixture into the prepared tin and level the surface.
Bake for about 30 minutes or until golden brown. Leave to cool in the tin for 5 minutes, then mark into 14 bars and leave to cool completely. The bars can be kept in an airtight tin for up to 2 days.
Each slice provides
A, B1, B6, E, copper, zinc
Some more ideas
The cereal bars can be frozen and will keep for 2 months. Wrap them individually in freezer wrap or foil. Then, if you simply pack a frozen bar into a plastic container along with wrapped sandwiches, it will have thawed by lunchtime.
Plus points
Naturally occurring fruit sugars found in bananas and dates are released more slowly into the blood stream by the body, giving a more sustained energy boost. Extrinsic or ‘added’ sugars (such as table sugar, honey and golden syrup), on the other hand, are quickly absorbed and burnt up by the body. * Seeds are a rich source of protein and are particularly valuable for those following a vegetarian diet. * Linseeds are an excellent source of omega-3 fatty acids, essential for brain and eye development in the foetus.
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