Directions:
- Preheat oven to 180C (350F). Line the base of a 29x19cm (11 1/2 x 7 1/2 inch) baking tin with baking paper.
- Place the puffed rice, rolled oats, seed, dried fruit and flour in a bowl and mix together well.
- Place the glucose and honey in a small saucepan and heat gently over a medium heat for 2 minutes or untill runny.
- Stir syrup mix into the dy ingredients and mix well.
- Press mix firmly into the tin.
- Place a sheet of baking paper over the mix and use the back of a spoon to spread it all evenly.
- Remove the baking sheet and back for 20 minutes or untill golden brown.
- Leave to cool and crisp in the tin before lifting out and cutting into fingers.
- Store in an airtight container.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 222.09 Kcal (930 kJ) | ||
| Calories from fat | 26.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.97g | 5% | |
|---|---|---|---|
| Sodium | 221.97mg | 9% | |
| Potassium | 265.31mg | 6% | |
| Total Carbs | 59.91g | 20% | |
| Sugars | 11.76g | 47% | |
| Dietary Fiber | 1.58g | 6% | |
| Protein | 2.49g | 5% | |
| Vitamin C | 215.1mg | 358% | |
| Iron | 1.4mg | 8% | |
| Calcium | 430.1mg | 43% | |
| Amount Per 100 g | |||
| Calories | 304.66 Kcal (1276 kJ) | ||
| Calories from fat | 36.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.07g | 5% | |
|---|---|---|---|
| Sodium | 304.49mg | 9% | |
| Potassium | 363.95mg | 6% | |
| Total Carbs | 82.19g | 20% | |
| Sugars | 16.13g | 47% | |
| Dietary Fiber | 2.17g | 6% | |
| Protein | 3.41g | 5% | |
| Vitamin C | 295mg | 358% | |
| Iron | 1.9mg | 8% | |
| Calcium | 590mg | 43% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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