These bars are best eaten the day you make them, to get the maximum goodness from the freshly sprouted grains. Sour cherries give them a sharp flavour.
SERVES 16
PREP TIME 10 MINS
COOK TIME 0 MINS
Equipment:
Muslin cloth
Large glass jar
Blender
Recipe Ingredients:
| 5.5 oz (150 g) wheat grains |
| 5.5 oz (150 g) dry apricots |
| 1.75 oz (50 g) raisins |
| 1.75 oz (50 g) blackcurrants |
| 1.75 oz (50 g) sour cherries |
| 50 g walnuts, soaked for 4 hours, dried and lightly pan-toasted |
| 1.75 oz (50 g) sesame seeds, pan-toasted |
Recipe Methods:
| 1 To sprout the wheat grains, soak for 12 hours or overnight. Rinse the grains thoroughly and put in a large glass jar (grains expand to two-to-three times their initial volume). Cover the opening and neck of the jar with muslin cloth and attach it with string or a strong rubber band. Place at a 45° angle in a well-lit spot but not in direct sunlight. Rinse the grains each morning and evening by pouring water through the muslin and emptying it out. |
| 2 The sprouts are ready when seedlings approximately 0.5-1 cm (1/4 in) in length appear. Rinse the seedlings thoroughly in clean water, strain and spread on a clean cloth to dry. The sprouted grains are ready to use when they are dry to the touch. Place the apricots and raisins in a blender and blend to a paste. Add half of the sprouted grains and blackcurrants and blend until crushed (but not blended to a purée). |
| 3 Transfer to a mixing bowl and add the rest of the grains, berries, and the cherries. Mix well with a wooden spoon. Chop the walnuts into small chunks and add them to the mix. Sprinkle the sesame seeds on a flat surface. Roll out the mixture, or press it with clean hands, over the seeds into a rectangle 1 cm (1/2 in) thick. Use a sharp knife to cut the mixture into small rectangular bars. Place the bars on a rack and leave to dry out for a few hours. |
NUTRITIONAL INFORMATION (per recipe)
| Fat : 61.23 g | Fibre : 35.75 g |
| Iron : 59.22 mg | Sugar : 38.29 g |
| Calcium : 932.73 mg | Sodium : 911.66 mg |
| Potassium : 2111.06 mg | Calories: 1433.42 kcal |
| Protein : 36.35 g | Vitamin A : 4822.4 IU |
| Vitamin C : 132.15 g | Carbohydrates : 182.75 g |
| Saturated Fat : 7.3 g | Cholesterol : 0 mg |