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Four Fruits Power Bar

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.





Muslin cloth

Large glass jar


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.


Fat :  61.23 gFibre : 35.75 g
Iron : 59.22 mgSugar : 38.29 g
Calcium : 932.73 mgSodium : 911.66 mg
Potassium : 2111.06 mgCalories: 1433.42 kcal
Protein : 36.35 gVitamin A : 4822.4 IU
Vitamin C : 132.15 gCarbohydrates : 182.75 g
Saturated Fat : 7.3 gCholesterol : 0 mg
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