Nutty Breakfast Bars (Adapted from Mayo Clinic)1/4 cup sliced almonds
1/4 cup chopped pecans
1/4 cup sunflower seed kernels
2 1/2 cups rolled oats
1/2 cup soy flour (full fat if possible)
1/2 cup dry milk
1/2 cup toasted wheat germ
1/2 cup dried cinnamon spiced apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1/2 cup brown rice syrup
1/2 cup pure maple syrup
1/2 cup fresh ground (or natural) peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract
Preheat the oven to 325
Place nuts on a baking sheet and place in the oven to toast for about 4-8 minutes - just until they turn a light golden. Remove and let cool.
In a large bowl, mix together almonds, pecans, sunflower seed kernels, rolled oats, soy flour, dry milk, wheat germ, dried apples, raisins and salt.
In a saucepan, mix together brown rice syrup, maple syrup, peanut butter and oil. Heat over medium-low, stirring frequently, until well combined. Remove from heat and stir in vanilla.
Quickly pour the warm mixture into the dry ingredients and mix with a wooden spoon until well combined.
Scoop mixture into a 9x13" pan coated with nonstick spray. Lightly coat fingers with nonstick spray, or water, and firmly pat the mixture into an even layer.
Bake about 20-25 minutes, turning around halfway through, until the edges turn a rich golden brown. Remove from the oven and place on a wire rack to cool for 10 minutes. Cut into bars and continue to cool until you can easily handle them. Move to a wire rack and cool competely.
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Joe, nice find on those Nutty Bars! I ran them through Mastercook and think they are healthy enough to be eaten for breakfast. I figured 18 bars was a reasonable amount, so here's the value for the bars as is. And 1/18 is a decent sized bar.
ReplyDeletePer Serving (excluding unknown items):
242 Calories;
10g Fat (36.4% calories from fat); 7g Protein;
32g Carbohydrate;
3g Dietary Fiber;
3mg Cholesterol; 106mg Sodium. Exchanges:
1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.
Joe, nice find on those Nutty Bars! I ran them through Mastercook and think they are healthy enough to be eaten for breakfast. I figured 18 bars was a reasonable amount, so here's the value for the bars as is. And 1/18 is a decent sized bar.
ReplyDeletePer Serving (excluding unknown items):
242 Calories;
10g Fat (36.4% calories from fat); 7g Protein;
32g Carbohydrate;
3g Dietary Fiber;
3mg Cholesterol; 106mg Sodium. Exchanges:
1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.
YUM! I love making granola bars and have been searching for the "best" bars out there. These are definitely on my 'to-do' list. Thanks for sharing!
ReplyDeleteAnna - Thanks for the stats from Mastercook - they are pretty close to what I came up with as well! I really like these.
ReplyDeleteVeuveclicuot - Hope you like them!
Joe,
ReplyDeleteThese look great. I'd like to try them for my kids and I. Do you have any suggestions for subs. for the soy flour and brown rice syrup?
Anonymous - You could use all-purpose flour(will reduce protein levels) and honey for the brown rice syrup!
ReplyDeletehi,
ReplyDeletewhat can i substitute for dry milk?
p.s. i made one of your fudge recipes last night and it was excellent!
Audrey - I'm not sure what would be a good substitute. Is there a reason you can't use it?
ReplyDeleteI might suggest protein powder as a sub for the dry milk. There are many different types out there. DH is allergic to milk products so I often use as a replacement in recipes and it will up the protein content in the end product as well.
ReplyDelete