Banana and three seed energy bars

Preheat the oven to 180°C (Gas Mark 4). Lightly grease a 20 x 20cm baking tin and line the bottom with non-stick baking parchment. Warm the butter and syrup in a heavy-based saucepan over a medium heat for 5 minutes or until melted. Peel the bananas and cut into 1cm cubes. Remove the butter mixture from the heat and add the bananas and all the remaining ingredients. Mix thoroughly. Spoon the mixture into the prepared tin and level the surface. Bake in the oven for 20-30 minutes or until golden. The mixture will still be quite soft in the centre. Remove from the oven and leave to cool completely. When cold, use a sharp knife to cut into 9 equal squares. Transfer to an airtight container. Don't try to remove the bars from the tin while they are still warm because they will break.