Katie Bryson
These energy boosting bars are packed with oats, cornflakes, dried mango, nuts and seeds, perfect for a satisfyingly chewy treat for your children after a busy day at school.
The beauty of this recipe is that there's virtually no cooking involved - just a small amount of hob action. Perfect for bunging together on a Sunday night ready for the week ahead.
Don't worry too much if you haven't got all the same ingredients listed here, you can use whatever you've got in your cupboards - try rice crispies instead of corn flakes, I used mango but you could use any dried fruit that your kids are into.
Tropical crunch cereal bars (Makes 12)
50g mixed seeds (sunflower, pumpkin, sesame, hemp, golden linseed all good)
100g dried mango, chopped (dried pineapple also works well)
100g rolled oats
50g corn flakes
85g desiccated coconut
50g mixed roasted nuts, chopped (brazil, almonds, hazelnuts, macadamia)
100g light brown soft sugar
125ml golden syrup
100g butter, cubed
20cm x 20cm square cake tin, lined with greaseproof paper
1. Heat a frying pan with no oil and add your seeds - stir them over a medium heat until they are lightly toasted. Be careful not to burn them! Allow to cool and then put them in a large bowl and mix with the dried mango, rolled oats, corn flakes, coconut and roasted nuts.
2. In a small saucepan slowly melt the sugar, syrup and butter over a low heat, then gently simmer for a couple of minutes until it thickens stirring all the time so it doesn't catch on the bottom.
3. Pour this syrup into the dry mix and stir until it's well coated. Tip into the prepared cake tin and press down firmly with the back of a large metal spoon for an even layer. Leave to set for a couple of hours then cut into 12 bars.
Will keep for week in a sealed container or wrapped in foil