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Fruit Bars

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Fruit Bars

Postby Ally » Tue Jan 23, 2007 9:19 am

FRUIT BARS

Add to your Kids Lunch box - High in fibre & Low in salt.
A good play lunch consists of something full of fruit and wholegrain foods like these fruit bars.

Serves: 10

Preparation Time: 10 min

Cooking Time: 5 min

Ingredients


1 CUP SANITARIUM PITTED DATES
1 CUP WATER
½ CUP SANITARIUM SUNFLOWER KERNELS
½ CUP SANITARIUM SESAME SEEDS
½ CUP SANITARIUM DRIED APPLES, CHOPPED
1 TEASPOON GRATED LEMON RIND
1 CUP SANITARIUM PUFFED WHEAT


Method


1. Place dates and water in small saucepan, bring to boil. Reduce heat, simmer 5 minutes or until dates are soft.
2. Mash date mixture, pour into mixing bowl. Add remaining ingredients, mix to combine.
3. Press into 8cm x 26cm bar pan. Refrigerate until firm.

Nutritional Information
per serve
Kilojoules 560kj
Calories 135cal
Protein 4g
Fat 6g
Carbohydrate 17g
Sodium 4mg
Potassium 200mg
Calcium 20mg
Iron 1.1mg
Fibre 4g


Even though there is 6g fat per serve, at least you know the fat source is from the seeds and sunflower kernels....healthy sources of fat.

I took this from the WWA site and I am going to make these for my kids lunch boxes as well as my own muesli and k-time bars...at least that way I know exactly what kind of fat and sugars they are consuming!!!
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Postby kate_turner2000 » Tue Jan 23, 2007 10:29 am

its nice to send the kids off to school with homemade goodies :)
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Postby SarahC » Tue Jan 23, 2007 2:53 pm

Sounds yum! I'll send this recipe to my mum as she is always looking ways to use dates (my fault... I have a problem with dates. They sell them at the local fruit market for $3 per kilo, so I used to buy tonnes and eat the lot! Now I buy them and take them to my parents place so I can only eat them when I am there :roll: But they tend to accumulate...)
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Postby Dee » Tue Jan 23, 2007 6:40 pm

Thank you, thank you, thank you!

My sons school - and I think most primary schools these days - has a healthy lunchbox policy. I'm certainly on the lookout for any recipes that fit the bill. If anyone else has any suggestions, I'd appreciate them, too.

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Postby Ally » Tue Jan 23, 2007 8:19 pm

Hey Dee I have also posted a muesli bar recipe in this section somewhere!!! I also make the K-time bars from the same recipe!! check it out!! My kids love them (and so do we!)
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Postby Dee » Wed Jan 24, 2007 8:50 pm

Thanks Ally, you're a lifesaver.

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