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