Perfect Porridge Bars

Perfect Porridge Bars
Perfect Porridge Oat Bars
Serves 12
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 15 min
171 calories
23 g
0 g
8 g
5 g
1 g
89 g
3 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
89g
Servings
12
Amount Per Serving
Calories 171
Calories from Fat 64
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 5g
Protein 5g
Vitamin A
1%
Vitamin C
25%
Calcium
3%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g/1 scant cup dried fruit – my mix: 40g goldenberries/physalis fruit (or sour cherries), 40g cranberries, 20g blueberries. Other options: figs and sultanas
  2. 100g/1 scant cup nuts – my mix: 50g whole almonds (with skin), 50g toasted hazelnuts (skinless). Other options: cashews, brazils, pistachios or walnuts
  3. 50g/scant half cup seeds – my seed mix: 20g toasted white sesame seeds, 10g chia, 10g sunflower, 10g pumpkin. Other options: linseed and poppy
  4. freshly-grated zest from 1 orange
  5. 1 and a quarter teaspoons ground ginger
  6. half a teaspoon turmeric
  7. 1 large orange (around 155g of peeled segments)
  8. 2 ripe (I prefer not very ripe) big bananas
  9. 1 and a half to 2 tablespoons (or more, to taste) maple syrup or honey
  10. water to make up 500ml (about 125ml to add to 375ml of orange/banana pulp)
  11. 175g/1 and three quarter cups porridge oats
  12. 10g/1 tablespoon oat bran
Instructions
  1. Preheat the oven to 375F
  2. In a food Processor , Pulse the nuts, seeds, dried fruit and spices.
  3. Add in the Orange zest
  4. Blitz the orange pulp and the bananas together
  5. Add them to a measuring cup with honey.
  6. Pour in water until it reaches the 2 cup mark
  7. Bring the Orange/Banada and water mixture to a boil and add in the ground up nut mixture, oats and bran.
  8. Keep stirring until you have a gluey mixture - about 5 minutes
  9. Transfer to a 10 inch baking pan and put in oven for 45-50 minutes
Notes
  1. Can be stored in fridge for up to 3 days
Adapted from Everyday Super Food
beta
calories
171
fat
8g
protein
5g
carbs
23g
more
Adapted from Everyday Super Food
Empowering Goals https://empoweringgoals.com/
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