Pre-workout breakfast to fuel your body

No-bake Oat & Cranberry Bar

PREP2 HRS 10 MIN • COOK 3 MIN

INGREDIENTS

1 1⁄2 cups (150g) rolled oats (or brown rice flakes or quinoa flakes if gluten free) 1 cup (90g) desiccated coconut 1⁄2 cup (75g) golden raisins 1⁄4 cup (35g) dried cranberries 1⁄4 cup (30g) pumpkin seeds (pepitas) 1⁄4 cup (45g) chia seeds 1⁄3 cup (80g) coconut oil melted 1⁄4 cup (80g) brown rice syrup (honey or maple syrup) 1⁄4 cup (60g) crunchy natural peanut butter (or other nut butter)

METHOD - based on 16 servings

• Grease and line a 8 x 8 inch square cake tin with baking paper.

• Combine oats, coconut, sultanas, cranberries and seeds in a bowl and mix well.

• Heat oil, syrup and peanut butter in a small saucepan over low heat until combined.

• Combine peanut butter mixture and oats and mix well. Spread into prepared tin, press down firmly and evenly and chill for 2 hours or until set.

• Cut into 16 pieces and serve.

NUTRITIONAL INFORMATION - based on 1 serving

Energy (kJ) 835 kJ / 199 cals

Protein 3.7 g

Fat 13.4 g

Sat. Fat 8.7 g

Carbs 15.2 g

Sugar 9.7 g

Fiber 3.4 g