Tropical Energy Bar


Preparation info

  • Makes

    12 pieces

    • Difficulty


Appears in

Food for Friends

Food for Friends

By Levi Roots

Published 2010

  • About

I know the idea of energy bars is that they should be entirely good and healthy, but somehow I’ve got cream in my mind to pour over this... Or else you could put a bar in a school lunchbox or have it as a delicious and healthy snack-on-the-go.


  • 1 tsp sunflower oil, for the tin
  • 60 g ( oz) ready-to-eat dried mango
  • 75 g ( oz) rolled porridge oats
  • 25 g (1 oz) plain flour
  • 50 g ( oz) dark muscovado sugar
  • 1 tsp. ground cinnamon
  • really good grating of nutmeg
  • 50 g ( oz) shelled, unsalted pistachios
  • 50 g ( oz) pecans
  • 50 g ( oz) dates
  • 60 g ( oz) ready-to-eat dried apricots
  • 2 large eggs
  • 100 g ( oz) maple syrup
  • 2 tbsp pumpkin seeds


    1. Preheat the oven to 180°C/350°F/gas mark 4. Brush a 25 × 25 cm (10 × 10 in) square baking tin with the oil. Soak the dried mango in warm water for 30 minutes. Drain.
    2. Put all the ingredients except the eggs, maple syrup and pumpkin seeds in a food processor. Pulse until finely chopped, but not pulverised. Put the mixture in a bowl and add the eggs, maple syrup and pumpkin seeds. Mix together, transfer to the baking tin and spread out evenly. Bake for 20-25 minutes, until light brown.
    3. Allow to cool in the tin, then cut into 12 pieces. Store in an airtight container for up to 3 days.

    Part of