Cranberry, oat and seed bars

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Simple, nut free and dairy free, this quick cranberry oat and seed bar recipe is the perfect snack for work or school lunchboxes

Serves: 16

Time to make: 50 mins

Hands-on time: 30 mins

Ingredients

More weights & measures

1½ cups rolled oatsoatmeal uncookedX
¹/³ cup wholemeal self-raising flour
¹/³ cup dried cranberries
¼ cup pumpkin seeds
1 tablespoon sesame seeds
1 egg, lightly beaten
2 tablespoons sunflower oil
¼ cup honey

Instructions

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1 Preheat oven to 160°C. Line a 20cm-square baking tin with baking paper, allowing paper to hang over two sides of the tin. In a large bowl, combine oats, flour, cranberries, pumpkin seeds, sesame seeds and egg.

2 In a small saucepan, heat oil and honey over low, stirring, until well combined and smooth. Simmer for 1 minute. Add honey mixture to oat mixture. Stir until well combined.

3 Press mixture firmly into the prepared tin and smooth the surface with the back of a spoon. Bake for 18-20 minutes, or until a deep golden colour. Cool completely before cutting into 16 squares.

Variations

Make it low FODMAP: Use gluten-free self-raising flour and maple syrup not honey. Check cranberries don’t contain apple juice and stick to 1 bar per serve.

HFG tip

These snack bars will keep in an airtight container for 3-4 days.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 99 cal

Kilojoules 410 kJ

Protein 3 g

Total fat 4 g

Saturated fat 0 g

Carbohydrates 15 g

Sugar 7 g

Dietary fibre 1 g

Sodium 10 mg

Calcium 20 mg

Iron 1 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.

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