This is one of thoes snacks perfect for people working out, as this is a great pre or post workout carb hit. Its also a great snack for thoes on the go. Kind of sugary so I made this for a friend of mine rather then myself.
Makes 20 servings.
170g puffed corn cereal
400g of dried fruit and nut raw mix
90g of unprocessed bran
55g of toasted coconut flakes (leave this out if watching fat content)
60g of pepitas/pumpkin seeds
250g of honey
1. Preheat oven to 180c (350f). Line 4 baking trays with baking paper. Place the puffed corn, dried fruit and nut mix, bran, coconut and pepitas in a large bowl and mix togther.
2. Heat the honey in a saucepan over a low heat for 3 minutes or untill it thins to a pouring consistancy. Pour over the puffed corn mix and stir untill all the dry ingredients are covered. if you pour and mix you may find you dont need to use as much honey.
3. Spread the mixture on the lined baking tray in a single layer and bake for 15 mnutes or untill golden, turning the cereal several times.
Cool completely before storing in an air tight contrainer. Store in a cool dark place.
Nutrition per serving:
203 calories
7.8g of fat
28.5g carbs
4g protien.
From 'food for fitness'.
Puffed Corn mix
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