Page 73 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Preheat the oven to 180°C.
2. Combine all the ingredients for the base and mix them to a firm, crumbly texture.
3. Cover an oven tray with baking paper. Add ⅔ of the oatmeal mixture and press well
into a firm layer.
4. Mix the red fruits, chia seeds and sweetener. Place in the microwave for 1-2 minutes
until it becomes soft.
5. Pour the heated fruit over the base.
6. Crumble the remaining ⅓ oatmeal mixture over the fruit.
7. Bake for 35-40 minutes until golden brown.

This snack can be stored for 5-7 days in an airtight container in the refrigerator. This
snack can be heated in the microwave.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Whole
wheat flour 200 664 22.8 3 124.4 3 2 40 22
Oats 50 190 6.5 3.5 31 2.3 2 35 3.8
Whey 50 185 42.5 0.5 1.2 0.5 - 675 -
Baking 1 tsp 1 - - 0.3 - - - -
powder
Cinnamon 1 tsp 6 0.1 0.1 1.1 - - - 0.5
Honey 25 78.5 0.1 - 19.25 19.25 0.5 1.25 -
Vegetable oil 80 714 - 80.8 - - - - -
Red fruits 400 212 4.4 1.2 31.6 25.6 4 60 10.8
(frozen)
Chia seeds 1 Tbsp 28 1.2 1.8 0.7 - - 37.8 2.1
TOTAL 2078 77.6 90.9 209.55 50.65 8.5 849.05 39.2

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