I first saw this recipe in the Wilderness magazine where it was published as part of a debate on the nutritional content of commercially available energy bars with particular reference to their tendency to have a high sodium percentage. Sue submitted it as an example of a high energy bar which was high in potassium (from the bananas) but low on sodium.

  • Set oven to 200 degrees C
  • Melt in a very large saucepan 75g butter.
  • Use most of this butter to brush several layers into the base of a baking pan about 30cm by 22cm, so that the mixture will turn out easily after cooking.
  • To the remaining melted butter in the saucepan add:
    • 2 or 3 eggs
    • 4 tablespoons golden syrup, or honey,
    • 3 mashed bananas,
    • 1 teaspoon vanilla essence
  • Beat all this together well, then add:
    • 3 tablespons milk powder OR soy drink powder,
    • 1 cup flour (or wholemeal or soy or barley flour)
    • 1 cup coconut
    • 1 cup chopped walnuts (or any nuts or seeds)
    • 3 cups sultanas or your favorite mixed dried fruit
    • 6 cups rolled oats (porridge oats hold together better in bars than jumbo oats)
  • Press mixture into greased baking pan.
  • Place pan into oven and turn down to 150.
  • Bake for 45 minuts, turn oven off and leave baking pan in the oven for another 15 minutes.
  • Turn out onto a wire rack while hot to cool.
  • Cut into bars while warm.
  • Cling-wrap individual bars when cold and pack into an ice-cream container.

Keeps several months in refrigerator.

I am not fond of coconut so I replace the cup of coconut with chopped almonds. My favourite fruit mix is 1 cup each of chopped apricots/chopped dates/sultanas. However the basic recipe is the same.

Contributed by Susan Pearson