This can be kept wrapped in the parchment paper and another layer of tin foil for up to 2 days or it can be frozen in bars in a suitable airtight container for up to 1 month.

Ingredients

Makes: 12 bars 

For Men: 1 bar per serving plus 1 small piece of fruit contains approximately 200 kcal – only have one bar or mixed berry square or oaty banana bread bun with a piece of fruit a day.

For Women: 1 bar per serving and each bar contains approximately 100 kcal – only have one bar or mixed berry square or an oaty banana bread bun a day.

  • 235g porridge oats
  • 1 egg
  • 130g apple compote (shop-bought or see recipe link)
  • 250ml low fat milk (1.5% fat)
  • 1 ½ teaspoons baking powder (7.5g)
  • 1 tablespoon honey (15g)
  • 1 teaspoon vanilla extract (5g)
  • 60g raisins
  • 30g chopped nuts

Method

  1. Preheat the oven to 170C / 325F / gas mark 3. Line a 17.5cm square baking tin with parchment paper.
  2. Place all the ingredients in a large bowl.. Using a wooden spoon, stir until evenly mixed. 
  3. Pour into baking tin and place in the oven. Bake for 25-30 minutes until golden brown. To test, insert a skewer or toothpick into the centre of a square and it should come out clean. The square will also smell cooked and be springy to the touch. Leave to cool completely in the tin and then cut into 12 even-sized bars. 
  4. Arrange a fruit 'n' nut bar on a plate with a piece of fruit to serve.

Prepare Ahead
This can be kept wrapped in the parchment paper and another layer of tin foil for up to 2 days or it can be frozen in bars in a suitable airtight container for up to 1 month. Wrap in tin foil and pack in a lunchbox with a piece of fruit to serve.