Here's a great lunchbox filler. You can make a double batch, as they freeze well, and they defrost quickly too. Take one out first thing in the morning and they'll be ready to eat by lunchtime. If you don't have the seeds in the recipe, just add what you have in the cupboard, chopped nuts would work too as they are protein rich. You can even add a little dried fruit (but be careful as this bumps up the sugar content). Enjoy!

Ingredients

125g unsalted butter

2 1/2 tbsp honey

50g sugar - xylitol or coconut sugar

275g rolled oats

25g wholemeal spelt flour (you can use any other wholemeal flour if you don't have spelt flour)

2 medium eating apples, coarsely grated with skin on

A total of 1 cup of the following seeds: sesame, sunflower, pumpkin, linseed, poppy

METHOD:

1) Heat the oven to 190°C (170°C fan), mark 5. Line a baking tin with greaseproof paper.

2) In a saucepan, gently heat the butter, honey and sugar until dissolved/melted.

3) Mix together the remaining ingredients in a large bowl.

4) Pour the butter, sugar, honey mixture into the dry bowl and mix thoroughly, until all the dry mixture is wet.

5) Tip the mixture into the baking tin, spread it out and press down hard with a metal spoon so the mixture is approx 1.5 cm deep.

6) Bake for approx 25minutes or until browned.

7) Leave to cool in the tin for 15 minutes, then cut into rectangles. Enjoy straight away, or allow to cool completely then transfer to a freezer proof container.