Energy-Boost Bars

These are similar to flapjacks but have a sticky California Prune centre.

Makes: 16Prep Time: 15 minutesCook Time: 30 minutes


  • 225g Californian Prunes, chopped
  • 4 tbsp water
  • 275g plain wholemeal flour
  • 150g porridge oats
  • 4tbsp sunflower seeds
  • 1/2tsp salt
  • 175g unsalted butter
  • 100g muscovado sugar
  • 2tbsp golden syrup


  1. Pre-heat the oven to 200°C.Grease and line the bottom of a 18cm square cake tin with baking parchment.
  2. Place the California Prunes in a food processor or blender with the water. Process until pureed and set aside.
  3. Put the flour, oats, sunflower seeds and salt in a mixing bowl and stir with a wooden spoon until combined.
  4. Melt the butter, sugar and syrup in a saucepan and over a low heat. Stir the mixture occasionally, until the butter has melted, then pour into the mixing bowl and stir until everything is combined.
  5. Press half of the mixture into the bottom of the cake tin in an even layer then spoon the California Prune purée into the tin and carefully spread it over the oat mixture with a palette knife, until it is completely covered. Press the remaining oat mixture over the top until the California Prunes are covered.
  6. Bake for 25-30 minutes until golden on top.
  7. Leave to cool slightly for 5 minutes, then mark into 12 squares, with a sharp knife. Leave to cool in the tin, before removing. They will keep in an airtight container for a week.