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Posted by on Jan 18, 2011 in Uncategorized | 0 comments



Cape Grace has for many years served the yummiest crunchies around. I have used that recipe as a foundation and tried to make it easier, upped the fibre and dropped the butter and sugar. I think my version is pretty damned delicious… try them and let me know?


Makes about 30 crunchies

2 cups (200g) of desiccated coconut

½ cup toasted seed mix (omega mix or miracle mix or ultimate mix)

2 cups (250g) of jungle oats

2 cups rice crispies

2 cups brown or nutty wheat flour

½ cup treacle sugar

½ tsp of Salt

Mix the above in a large mixing bowl

300g melted butter

1 cup of honey or golden syrup

2 tsp bicarbonate of soda

Melt and whisk together the above 3 ingredients until it starts foaming, then add to the dry ingredients and mix well.

Press the mixture lightly into a greased baking tray – try to use quite a deep baking tray and get the mixture about 2 – 3cm thick. Bake in a pre-heated oven 170C for 15 – 20mins or until golden brown in colour.

Allow to cool before turning out and cutting into squares. Store in an air tight container.

PS – if you want this recipe in a nice printable word format, please e-mail me at and I will gladly mail it to you.

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