Sunshine bars

Vegetarian
Sunshine bars
145 min.
18
192kcal

Suggestions


Are you looking for a delightful treat that brings the essence of sunshine straight to your palate? Look no further than these irresistible Sunshine Bars! Packed with a vibrant mix of dried tropical fruits, crunchy nuts, and toasted seeds, these bars not only offer a burst of flavor but also a wholesome snack option that satisfies any craving. Perfect for a midday pick-me-up or as an elegant addition to your antipasti spread, Sunshine Bars are both versatile and refreshing.

As a vegetarian-friendly option, these bars are easy to customize with your favorite dried fruits and nuts, ensuring that every bite feels personal and unique. The combination of oats and puffed rice creates a delightful texture, while the golden syrup and muscovado sugar add a touch of sweetness that will have you coming back for more. Best of all, they are simple to prepare, making them the ideal choice for those who love to create delicious snacks without spending hours in the kitchen.

With only a few steps involved, you can whip up a batch of these golden treats in no time. Whether you're planning a picnic, looking for a healthy snack to fuel your day, or even searching for a thoughtful homemade gift, these Sunshine Bars are bound to impress. Treat yourself and your loved ones to this tropical delight and bask in the sunshine of their delicious flavor!

Ingredients

  • 100 berries mixed dried
  • 100 oats 
  • 50 rice cereal such as rice krispies
  • 85 coconut flakes 
  • 50 hazelnuts shelled
  • 50 pumpkin seeds 
  • 100 g muscovado sugar light
  • 125 ml golden syrup 
  • 100 butter chopped

Equipment

  • bowl
  • frying pan
  • wooden spoon
  • aluminum foil
  • kitchen scissors

Directions

  1. Chop the tropical medley into pieces using kitchen scissors. Tip the oats, cereal, coconut and fruit into a large bowl and mix well, using a wooden spoon or clean hands.
  2. Put the hazelnuts and sunflower, sesame or pumpkin seeds in a frying pan with no oil and, over a moderate heat, stir until they are lightly toasted. Leave to cool a little then tip into the bowl and mix.
  3. Put the sugar, syrup and butter in a small pan and heat gently, stirring with a wooden spoon until melted, then simmer for 2 minutes until slightly thicker and syrupy.
  4. Quickly stir the syrup into the dry mix, stirring until it all starts to bind and there are no dry patches.
  5. Quickly tip into a 20cm square tin and press down with the back of a spoon to even out the surface. Leave to cool and set about 2 hours.
  6. Cut the mixture into 6 one way and 3 the other to make 18 bars. Store in a tin, or wrapped tightly in foil for up to a week.

Nutrition Facts

Calories192kcal
Protein5.22%
Fat50.09%
Carbs44.69%

Properties

Glycemic Index
9.89
Glycemic Load
6.32
Inflammation Score
-3
Nutrition Score
4.6904347888801%

Flavonoids

Cyanidin
0.43mg
Petunidin
1.01mg
Delphinidin
1.2mg
Malvidin
2.76mg
Peonidin
0.03mg
Catechin
0.03mg
Epigallocatechin
0.08mg
Epicatechin
0.01mg
Epigallocatechin 3-gallate
0.03mg
Luteolin
0.1mg
Kaempferol
0.06mg
Myricetin
0.1mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:191.64kcal
9.58%
Fat:11.03g
16.96%
Saturated Fat:6g
37.47%
Carbohydrates:22.14g
7.38%
Net Carbohydrates:20.18g
7.34%
Sugar:14.35g
15.95%
Cholesterol:11.94mg
3.98%
Sodium:39.75mg
1.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.59g
5.17%
Manganese:0.64mg
32.04%
Magnesium:34.61mg
8.65%
Phosphorus:80.26mg
8.03%
Fiber:1.96g
7.82%
Copper:0.16mg
7.77%
Iron:0.9mg
4.99%
Selenium:3.23µg
4.61%
Vitamin B1:0.07mg
4.54%
Vitamin E:0.68mg
4.53%
Zinc:0.62mg
4.16%
Folate:11.84µg
2.96%
Potassium:102.06mg
2.92%
Vitamin A:142.39IU
2.85%
Vitamin B6:0.05mg
2.25%
Vitamin B3:0.41mg
2.07%
Vitamin K:2.03µg
1.93%
Vitamin B2:0.03mg
1.88%
Vitamin B5:0.17mg
1.67%
Calcium:15.2mg
1.52%