Gluten Free Energy Slice
Sick of hard, flavour-free “nutritional snacks”? This delicious combination has just the right texture & flavour, with plenty of complex carbs to keep you satisfied.
Preparation Time
15 minutes
Cooking Time
25 minutes
Ingredients
- 125g unsalted butter
- 60g honey
- 1 egg, beaten
- 1 cup Irwin Valley Lupin Flour
- ½ cup oat bran *
- ½ instant oats *
- ¾ cup flaked (or shredded) coconut
- 1 cup sultanas
- 1 cup grated apple (Granny Smith or
Pink Lady)
- 2 teaspoons cinnamon
Method
- Preheat oven to 180°C (conventional heat).
- Melt butter & honey together over low heat & cool.
- Add beaten egg.
- In large mixing bowl, stir together flour, bran, cinnamon, oats, coconut , sultanas & apple.
- Add liquid mix & stir to combine.
- Line a 20 cm square (or 28 x 18cm) tray with baking paper.
- Spoon mixture in & press into corners.
- Bake until golden brown on top (approx 30 minutes).
- Cut into slices in tray while hot.
- When cool, store in an airtight container.
Notes & tips
- For a tangy change, ice with lemon icing when cool, and sprinkle with grated lemon rind.
- Leave the skin on the grated apple – just scrub well before use.
- For an even chunkier texture, replace instant oats with rolled.
Nutrition Information
| Serving size: 50g |
Average quantity per serve |
Average quantity per 100g |
| Energy |
738 KJ |
1480 KJ |
| Protein |
4.6g |
9.3g |
| Fat, total |
9.7g |
19.4g |
| Fat, saturated |
6.4g |
12.8g |
| Carbohydrate, total |
15.4g |
30.8g |
| Carbohydrate, sugars |
11.0g |
22.1g |
| Sodium |
12mg |
23mg |
* “The Oats Controversy”. The suitability of oats in the gluten-free diet is still somewhat controversial. Some research suggests that oats in themselves are gluten free, but that they are virtually always contaminated by other grains during distribution or processing. However, recent research indicated that a protein naturally found in oats (avenin) possessed peptide sequences closely resembling wheat gluten and caused mucosal inflammation in significant numbers of celiac disease sufferers. Some examination results show that even oats which are not contaminated with wheat particles, are nonetheless dangerous to about 10 percent of celiacs, while not very harmful to the majority. Such oats are generally considered risky for celiac children to eat, but two studies show that they are completely safe for celiac adults to eat, even over a period of five years. Given this conflicting information, excluding oats appears to be the only risk-free practice for celiac disease sufferers of all ages. However, medically approved guidelines exist for those celiacs who do wish to introduce oats into their diet.
Unless manufactured in a dedicated facility and under gluten-free practices, all cereal grains, including oats, can be cross-contaminated with gluten. Grains become contaminated with gluten by sharing the same farm, truck, mill, or bagging facility as wheat and other gluten-containing grains. Therefore, removing all flours and grains from the diet may be the only way to guarantee a complete absence of gluten in the diet.
(taken from http://en.wikipedia.org/wiki/Gluten-free_diet)