Gluten-free birdseed slice

This toasted seeds slice is seriously good! It's gluten free and ready in 20 minutes. What could be better for a healthy morning or afternoon tea treat or to pack for picnics or kids' lunchboxes. *RUNNER-UP: Baking and treats category, HFG reader recipe competition 2009 (Shelley McGeown, Oamaru)

Serves: 18 (makes 18 pieces)

Time to make: 20 mins

Ingredients

More weights & measures

1 cup sesame seeds

1 cup pumpkin seeds

4 tablespoons reduced-fat spread

3 tablespoons golden syrupmaple syrup corn syrupX

½ cup brown sugarlight brown cane sugarX

½ cup chopped apricots

½ cup Craisins

½ cup roasted nuts such as cashews or peanuts

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Instructions

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1 Place seeds on a baking sheet lined with non-stick baking paper. Toast under grill carefully for about 3-4 minutes. Pour into a mixing bowl.

2 Place spread, golden syrup and brown sugar in a non-stick pan. Heat until spread and sugar have dissolved. Increase the heat to high and heat for 3 more minutes until mixture is bubbling and begins to thicken.

3 Pour hot syrup mixture into bowl with seeds, fruit and nuts. Mix together then lightly press into a slice tray lined with baking paper. Cut while semi-hot, before it sets completely.

Nutrition Info (per serve)

Calories 177 cal

Kilojoules 740 kJ

Protein 4 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 15 g

Sugar 12 g

Dietary fibre 2 g

Sodium 40 mg

Calcium 100 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.