Tropical fruit slice
Prep
10 min
Cook
35 min
Serves
15
Skill
Vegetarian
Prep
10 min
Cook
35 min
Serves
15
Skill
This tasty slice is perfect for peckish children and adults. A batch will last up to one week in an airtight container in the fridge—unless eaten sooner! Compared to most commercial bars and slices with large amounts of added fat and sugar, this recipe is nutritious and contains the goodness of dried fruits and wheatgerm. It is also egg-free and dairy-free thanks to our So Good Lite Soy milk.
Ingredients
- 2 tablespoons ground linseeds
- 1/4 cup honey
- 1/4 cup lite soy milk
- 1/2 cup tropical juice, no added sugar
- 1 cup desiccated coconut
- 1 cup wheatgerm
- 1/4 cup wholemeal self-raising flour
- 400 g (14 oz) dried fruit medley, chopped
- 1/2 cup dried cranberries
Nutrition per serving
727 kJ
energy kj
3 g
protein
3 g
saturated fat
4 g
dietary fibre
30 g
carbohydrate
26 g
sugars
26 mg
sodium
Method
- Place ground linseeds into a small bowl with 6 tablespoons of water, stir well and set aside for 10 minutes. The mixture will thicken and form a “linseed egg.”
- Pre-heat oven to 180°C (350°F). Line a rectangular tin (25 x 16 x 3 cm/10 x 6 x 1½ in) with parchment (baking) paper.
- In a large bowl, using a metal spoon, dissolve honey in milk and juice, then stir in the linseed egg.
- Fold in coconut, wheatgerm, flour, fruit medley and cranberries, until well combined.
- Press mixture firmly into prepared tin.
- Bake for 35–40 minutes until golden brown. Allow slice to cool in tin.
- Remove slice from tin and place onto a chopping board, then peel off parchment paper. With a serrated-edged knife, cut into small squares. Squares can be frozen.
- 2 tablespoons ground linseeds
- 1/4 cup honey
- 1/4 cup lite soy milk
- 1/2 cup tropical juice, no added sugar
- 1 cup desiccated coconut
- 1 cup wheatgerm
- 1/4 cup wholemeal self-raising flour
- 400 g (14 oz) dried fruit medley, chopped
- 1/2 cup dried cranberries
Nutrition per serving
727 kJ
energy kj
3 g
protein
3 g
saturated fat
4 g
dietary fibre
30 g
carbohydrate
26 g
sugars
26 mg
sodium
- Place ground linseeds into a small bowl with 6 tablespoons of water, stir well and set aside for 10 minutes. The mixture will thicken and form a “linseed egg.”
- Pre-heat oven to 180°C (350°F). Line a rectangular tin (25 x 16 x 3 cm/10 x 6 x 1½ in) with parchment (baking) paper.
- In a large bowl, using a metal spoon, dissolve honey in milk and juice, then stir in the linseed egg.
- Fold in coconut, wheatgerm, flour, fruit medley and cranberries, until well combined.
- Press mixture firmly into prepared tin.
- Bake for 35–40 minutes until golden brown. Allow slice to cool in tin.
- Remove slice from tin and place onto a chopping board, then peel off parchment paper. With a serrated-edged knife, cut into small squares. Squares can be frozen.