Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Oat | 1/2 cup dry (40g) | 154 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Grape | 1/2 cup (76g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Dried Fig | 1 medium (50g) | 37 |
| Vanilla | 1 tsp extract (4ml) | 12 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Nuts | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup (250 ml) Barbados sugar
- 1 cup (250 ml) vegetable oil
- 1 whole egg
- 1 egg white
- 1 teaspoon (5 ml) vanilla extract
- 1 1/2 cups (375 ml) cornflakes, crushed
- 1 1/2 cups (375 ml) rolled oats
- 1/2 cup (125 ml) sesame seeds
- 1/4 cup (60 ml) soya flour
- 1 tablespoon (15 ml) cinnamon
- 1 teaspoon (5 ml) allspice
- 1 teaspoon (5 ml) nutmeg
- 1 cup (250 ml) of raisins
- 1/2 cup (125 ml) chopped dried figs
- 1 cup (250ml) shredded coconut
- 1 cup (250 ml) chopped nuts
Directions
Preheat oven to 350°F (180°C). Grease a 9" x 13" pan. In a large bowl, beat together Barbados sugar, vegetable oil, whole egg, egg white, and vanilla extract.
Add corn flakes, rolled oats, sesame seeds, soya flour, cinnamon, allspice and nutmeg. Stir in raisins, figs (or chocolate chips), coconut and chopped nuts.
Spread mixture evenly over pan and press down lightly. Bake for 20-25 minutes, or until crisp around the edges.
Allow to cool completely before cutting into bars.
Category:Barbadian Recipes
Category:Barbadian Appetizers