Recipes... prunes with panache...
PRUNE, BUCKWHEAT and QUINOA LUNCHBOX BAR
Preparation time: 15 minutes
This delicious bar is great for kids lunch boxes, as an after school, on the go or before and after exercise snack.
Level of difficulty: Easy
Prep time: 15 minutes
can be made dairy free by substituting Nuttelex for butter.
1 cup (200g) Australian prunes, pitted
1 cup hot water
150g unsalted butter
1/3 cup golden syrup
1 cup (approx. 180g) cooked buckwheat or buckinis
1 cup quinoa flakes
1/2 cup desiccated coconut
1 cup rolled oats
Preheat oven to 170 degrees and grease and line a 20cm square slice tin with baking paper.
Soak prunes in the hot water for 5 minutes, then blitz together (prunes and soaking water) in a blender or food processer. Set aside.
In a bowl, mix dry ingredients; buckwheat, quinoa, coconut and oats.
In a small saucepan heat butter and golden syrup over a medium heat until the butter is melted, and the mixture just reaches boiling.
Add the hot butter mix and the prune puree to the dry ingredients and mix together well. Press into prepared pan and bake for 20 mins.
Cool in the pan. Turn out and cut into slices or squares.
NUTRITION per serve = 1bar (12 serves)
Energy 1120kJ, Protein 4g, Total fat 14g, Saturated fat 9g, Total Carbohydrates 28g, Total sugars 14g, Dietary fibre 4g, Sodium 20mg
16g prunes per bar (1/3 of daily 50g serve of prunes)
Good source of energy
Source of carbohydrates
Source dietary fibre
Low in sodium
Recipe owned by: The Australian Prune Industry Association @ausprunes
Recipe developer: Fiona Walmsley
Styling: Lisa Madigan
Photography: Lean Timms