Roll up your sleeves and get ready to bake! Digital editor, Katherine Weir, learns how to make the perfect running fuel with experts, Eat Natural…

There’s a real sense of pride when you unveil a tasty treat that you made yourself, from scratch. Watching the unsuspecting tasters gingerly pick a small piece so they look polite, only to see their faces look nicely surprised when they find that the fruit and bars you crafted are actually bloomin’ lovely!

Experimenting with flavours and ingredients can have mixed results, and I really felt the pressure when faced with a table full of choices at the Good Housekeeping Institute. Luckily, Harriet Gregory – Eat Natural’s resident Director of Deliciousness – was on hand with a base recipe to follow:

  • 30g crisped rice
  • 120g seeds and nuts
  • 60g dried fruit
  • 60g honey
  • 30g dark chocolate drops (optional)

Armed with a pinny and enthusiasm, I went for the following combination for my fruit and nut bars, which looked like this: After measuring out 30g of crisped rice, I moved on to the nuts and went with equal measures of pumpkin seeds, walnuts, flax seeds, almonds, chia seeds, coconut, hazelnuts and cashews to the total of 120g. Then it was time to choose my preferred dried fruit so I opted for cranberries and apricot (60g).


As you can see in the picture above, I went for the dark chocolate (30g) and then it was time to get the hands involved to mix the ingredients to get even coverage. Harriet heated the honey to 82 degrees and then 60g was ladled into my mixture (for more stirring) before spooning it into a tray to bake for 12 minutes at 180 degrees. After leaving to cool and then popping in the fridge, my fruit and nut bars were ready to be devoured and they didn’t last for long…

WORDS & IMAGES: Katherine Weir