Tropical fruit slice

  • Skill Easy
  • Prep time 10 mins
  • Cook time 35 mins
  • Servings 15

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.

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

Method

  1. 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.”
  2. 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.
  3. In a large bowl, using a metal spoon, dissolve honey in milk and juice, then stir in the linseed egg.
  4. Fold in coconut, wheatgerm, flour, fruit medley and cranberries, until well combined.
  5. Press mixture firmly into prepared tin.
  6. Bake for 35–40 minutes until golden brown. Allow slice to cool in tin.
  7. 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.

Tips

  • Variation: Swap cranberries with dried currants (or sultanas).
  • Per Serve
  • Energy (kJ)
    727
  • (Cal)
    174
  • Protein (g)
    3
  • Fat (g)
    4
  • Saturated Fat
    3
  • Cholesterol
    0
  • Carbohydrate (g)
    30
  • Sugars (g)
    26
  • Dietary Fibre (g)
    4
  • Sodium (mg)
    26
  • Potassium (mg)
  • Calcium (mg)
    33
  • Iron (mg)
    1.2

More recipes

Caramelised banana and...
Blueberry, cinnamon...
So Good Prebiotic Green...