2 words for today

"eat mindfully"
after eating fairly healthy but not like i use when playing sport i decided it's time for me to eat 'clean' again ie to decrease the amount of processed food I eat and try and eat stuff that I have made.
To that end I made some muesli bars from scratch. The result was that they were good but didn't hold together completely so found a virtually identical recipe and added that in as another version.

I might also make a double mix next time so it fills the tray I used.

Here's the recipe:

• preheat oven to 180deg
• line 28x18cm baking tin with foil leaving good overhang
• add 125g(1 1/3 cups) rolled oats + 45g (1/3 cup) oat bran and roast for 10 min or until golden
• while roasting oats do the following:
  1) place 50g (1/3 cup) plain flour + 100g dried fruit (coarsly chopped) + 40g sunflower seeds  + 40g pepitas + 40g nuts of your choice (coarsly chopped) in bowl
  2) in small saucepan add 100ml apple juice concentrate (or place 200ml apple juice into saucepan and heat until thick and syrupy and 100ml equilivant) + 2 tbspn honey. Heat until sugar totally disolved, take off heat then add 1 teaspn vanilla essence and stir until disolved.
• add oats/oat bran to this dry ingredients then add wet ingredients, mix then add to tin and cook for 20 minutes.