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Cereal and Apple Bars
with oats, walnut, cranberry, honey, grated coconut and coconut oil
Ultra satiating, great flavor and immense energy. Dried fruits in balanced amounts are very interesting because they are rich in good fats like omega-3.
30 min
577 kcal
8 doses
Easy
Ingredients
You will also need:
The following ingredients will not be added to your grocery list.
Nutritional Information
Calories (kcal)
Energy (Kj)
/ Per Dose
577 kcal
2,413 Kj
Nutritional real facts per meal might have small variations from the website nutritional info.
Preparation Instructions
Use 1/4 of the quantities to make 1 large bar or 6 bars.
01
Preheat the oven to 170ºC.
02
Grind the oat flakes (25g).
03
Bake oats, grated coconut (3 c. Soup) and walnuts (30g) for 5-10 min, until toasted.
04
Grind the cranberries (25g) until a paste is obtained.
05
In a saucepan, add coconut oil (1.5 c. Soup), honey (3 c. Soup) and bring to medium heat. Add the cranberry paste and mix well.
07
Pour the mixture into a pyrex (rectangular) previously lined with parchment paper. Using a spatula, mold the pyrex mixture.
08
To be in a firmer format, you can cover the mixture with parchment paper after being molded in the pyrex and place a heavy object (for example a packet of flour) on top, while it is in the refrigerator.
09
Refrigerate for at least 2 hours. Then just cut into 6 bars.
Note: this recipe makes 4 large bars, which are then cut into 24 bars. An individual dose is equivalent to 3 bars.
