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Date and orange fingers
These are easy to make and excellent for a packed lunch - just take them in a container so they don't break up.
What you need
- 45 ml golden syrup
- 100 g butter
- 75 g soft light brown sugar
- 45 ml finely grated orange rind
- 50 g wholemeal flour
- 1 tsp baking powder
- 175 g porridge oats
- 100 g dates, chopped
- 3 tsp orange juice
Method
Preheat oven to 180°C. Lightly grease and line a square sandwich tin.
Put the syrup, butter or margarine, sugar and orange rind into a large saucepan. Stir over a low heat for 3-5 min until fat and sugar have melted. Allow to cool.
Sift the flour and baking powder together. Stir in the porridge oats. Add to the melted ingredients in the pan. Stir until well mixed.
Spoon half the mixture into the sandwich tin. Flatten with a palette knife. Mix the dates and orange juice together. Spread over the top of the oat mixture. Top with the rest of the oat mixture. Spread evenly over the dates. Bake in the oven for 20-25 min until firm and golden.
Cool in the tin for 5 min. Mark into portions. Leave in the tin until quite cold. Then cut into portions.
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Preparation 20 minutes Cook 23 minutes Total 43 minutes -
Energy 233 kcal/serving Fat 13.1 g/serving Carbohydrates 353.77 g/serving Glycaemic Index 69 Glycaemic Load 24.42 
Serving suggestion
Cook's tip
Try using chopped prunes or apricots instead of the dates.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 976 | 1375 | 10475 | 8350 |
| Energy (kcal) | 233 | 328 | 2500 | 2000 |
| Protein (g) | 3.72 | 5.24 | ||
| Carbohydrate (g) | 35.9 | 50.6 | 345 | 275 |
| Fat (g) | 9.32 | 13.1 | 95 | 70 |
| Fat (saturated) (g) | 5.27 | 7.43 | ||
| Fibre (g) | 3.46 | 4.88 | ||
| Sodium (mg) | 318 | 448 | ||
| Salt (equivalent) (g) | 0.80 | 1.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 357 | 503 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.02 | 1 |
| Vitamin B-6 (mg) | 0.50 | 0.70 | 2 |
| Vitamin C (mg) | 3.22 | 4.54 | 60 |
| Vitamin D (µg) | 7.47 | 10.5 | 266 |
| Vitamin E (mg) | 0.35 | 0.50 | 10 |
| Zinc (mg) | 0.74 | 1.04 | 15 |
| Calcium (mg) | 153 | 215 | 800 |
| Folate (mcg) | 54.9 | 77.3 | 200 |
| Iron (mg) | 4.54 | 6.40 | 14 |
| Magnesium (mg) | 40.1 | 56.5 | 300 |
| Niacin (mg) | 3.96 | 5.58 | 18 |
| Pantothenic acid (mg) | 0.38 | 0.53 | 6 |
| Riboflavin (mg) | 0.23 | 0.32 | 1.6 |
| Phosphorous (mg) | 154 | 218 | 800 |
| Thiamin (mg) | 0.36 | 0.51 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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