RECIPE

Carrot and date raw bars (Hugh Fearnley)


Ingredients

400g carrots, peeled and roughly chopped

200g dates or un-sulphured dried apricots.

3 tbsp virgin coconut oil

Finely grated zest of 1 lemon

Finely grated zest of 1 orange

6 cardamom pods, seeds extracted and roughly crushed (opt.)

150g porridge oats (not jumbo, chunky or traditional oats)

100g mixed seeds, such as sunflower, sesame and pumpkin

 


Method

  1. Put the carrots into a food processor and blitz until finely chopped. Remove and do the same with the dates or apricots. You can do them together but I find there’s less scraping done separately. Return the dates/apricots and pulse a couple of times.
  2. Add the coconut oil, citrus zests and cardamom if using. Process again until thoroughly combined.
  3. Scrape the mixture into a large bowl and add the oats and seeds. Mix thoroughly together. I do this stage in the food processor as well but you will need to pulse a few times and scrape the sides down to make sure everything mixes evenly.
  4. Line a small baking tray, about 18 x 20cm, with enough baking parchment to cover the top as well. Tip the mixture into the tray and spread it out evenly. Tamp it down, smooth the top and fold the parchment over to cover it. Refrigerate for at least 4 hours, until firm.
  5. Cut into fingers – 12 or 16, depending on how greedy you’re feeling! Keep in a plastic box in the fridge and eat within a week. As well as making a great breakfast, the bars can be packed in a lunchbox – just keep them fairly cool so they don’t soften up too much.

Swop suggestions

  • Veg: Parsnip is a good alternative to the carrot.
  • Dried fruit: Replace the dates with apricots
  • Spice Swap: 1 tsp ground cinnamon for the cardamom

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