Breakfast Bars

1. Preheat oven to 180°C.

2. Place all ingredients in a large bowl and combine well.

3. Line a 20cm square cake pan with baking paper.

4. Press oat mix into pan.

5. Bake 30 mins or until top is golden.

6. Cool completely and cut completely.

7. Try adding maccadamias too.

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Nutrient	Quantity
Total fats	24.4892 g
Protein	49.0364 g
Carbohydrates	203.441 g
Energy	915.99 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4188 g
Water	316.2046 g
Aspartic acid	4.6708 g
Calcium, Ca	216.685 mg
Lutein + zeaxanthin	439.5083 g
Fiber, total dietary	38.4623 g
Fatty acids, total saturated 22:0	0.0368 g
Carotene, beta	577.9533 g
Niacin	5.251 mg
Fatty acids, total saturated 18:4	0.0016 g
Vitamin A, RAE	49.945 g
Arginine	3.4813 g
Riboflavin	0.8365 mg
Tocopherol, beta	0.2861 mg
Fatty acids, total saturated 20:1	0.0341 g
Glutamic acid	9.7404 g
Sodium, Na	189.585 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0293 g
Total lipid (fat)	24.4892 g
Manganese, Mn	11.6115 mg
Fructose	14.8854 g
Proline	2.633 g
Fatty acids, total saturated 16:0	2.8115 g
Fatty acids, total saturated 8:0	0.0398 g
Sucrose	20.8658 g
Choline, total	130.8624 mg
Sugars, total	64.3974 g
Serine	2.488 g
Fatty acids, total saturated 10:0	0.0318 g
Fatty acids, total saturated 18:0	0.488 g
Vitamin B-6	0.8037 mg
Selenium, Se	111.76 g
Ash	9.1476 g
Fatty acids, total saturated 18:1 undifferentiated	7.4448 g
Pantothenic acid	4.4696 mg
Phenylalanine	2.4089 g
Copper, Cu	1.4821 mg
Betaine	43.256 mg
Thiamin	2.5717 mg
Methionine	0.9042 g
Iron, Fe	13.3479 mg
Carbohydrate, by difference	203.441 g
Phosphorus, P	1646.4666 mg
Folate, total	187.9733 g
Tocopherol, gamma	0.0882 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0016 g
Fatty acids, total saturated 22:1 undifferentiated	0.0033 g
Alanine	2.3518 g
Valine	2.5947 g
Fatty acids, total saturated 18:2 undifferentiated	9.1002 g
Glycine	2.4325 g
Carotene, alpha	9.8167 g
Glucose (dextrose)	15.9412 g
Fatty acids, total saturated 14:0	0.1315 g
Zinc, Zn	7.0581 mg
Isoleucine	1.9413 g
Maltose	0.1423 g
Tocopherol, delta	0.1903 mg
Fatty acids, total saturated 12:0	0.2972 g
Fatty acids, total polyunsaturated	10.256 g
Fatty acids, total polyunsaturated 17:1	0.026 g
Leucine	3.6668 g
Tocotrienol, alpha	4.1865 mg
Vitamin A, IU	1015.49 IU
Folate, DFE	187.9733 g
Tryptophan	0.8204 g
Vitamin C, total ascorbic acid	5.6767 mg
Phytosterols	71.4933 mg
Galactose	0.0231 g
Fatty acids, total saturated 20:0	0.0132 g
Tocotrienol, beta	0.1504 mg
Fatty acids, total saturated 6:0	0.0032 g
Lactose	0.0231 g
Tyrosine	1.7272 g
Vitamin B-12	0.0297 g
Vitamin K (phylloquinone)	16.9988 g
Fatty acids, total saturated	4.0396 g
Histidine	1.1262 g
Fatty acids, total monounsaturated	7.71 g
Threonine	1.519 g
Folate, food	187.9733 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Fatty acids, total polyunsaturated 24:0	0.0086 g
Cryptoxanthin, beta	53.7333 g
Vitamin E (alpha-tocopherol)	6.7113 mg
Magnesium, Mg	580.86 mg
Lysine	2.2219 g
Potassium, K	2100.695 mg
Cystine	1.2814 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Honey	3 tablespoons	0	0	0
Cinnamon	2 tablespoons	0	0	0
Coconut	1 teaspoon	5.9	0.2538	0.5582
Egg white	1	17.16	0.2409	0.0561
oat	2 cups	462.48	124.4936	13.2164
date	0.5 cup	207.27	55.147	0.2866
sunflower seed	0.25 cup	67.16	2.3	5.9179
apricot	0.33 cup	24.8	5.7453	0.2015
soymilk	1 cup	131.22	15.2604	4.2525