Thursday, June 14, 2007

Hippy Bars

This started life as an Oatmeal-Raisin bar... but I needed something with tons more fiber and protein that would be a good snack for summer treks. I'm very pleased with it. If you're allergic to peanuts, try substituting mashed banana or unsweetened applesauce for the peanut butter. These bars have a lot of fibery substance and a wonderful flavour. I found powdered soy protein at our local Nutter's; look for it at a health food or bulk store. If you can't find any, or want to leave it out, try adding the 1/4 cup all purpose flour that I took out when I added the protein powder.

50 ml (1/4 cup) hard margarine
50 ml (1/4 cup) no salt/ no sugar added peanut butter
125 ml (1/2 cup) corn syrup or honey
250 ml (1 cup) quick (not instant) rolled oats
125 ml (1/2 cup) Red River cereal
500 ml (2 cups) Rogers 9 Grain cereal (scroll down a bit)
125 ml (1/2 cup) Splenda, artificial sweetener
175 ml (3/4 cup) Compliments 5 Fruit Medley (raisins, cranberries, dried blueberries, and cherries) or other chopped dried fruit
1 sour apple, cored and diced (with peel)
150 ml (2/3 cup) bulk protein powder
2 eggs
10 ml (2 teaspoons) vanilla

Preheat oven to 350*F. Line a 9 x 13 inch pan with foil. Spray foil with cooking spray.

In microwaveable bowl, combine margarine, peanut butter and corn syrup. Microwave on high for 1 1/2 minutes, or until melted together.

While the syrup cools a bit, mix together the cereals, Splenda, fruit and protein powder.

Mix egg and vanilla into syrup mixture. Stir well to blend.

Add dry ingredients to syrup. Stir to combine, until cereals are well coated with syrup. Firmly press into the foil lined pan. Bake for 20 minutes, or until golden brown.

Remove from oven, and invert pan onto a large wooden cutting board. (Place the board on top of the pan, then use oven mitts to flip the pan over onto the board.) Carefully lift pan off bars, and remove foil. Let cool 5 - 10 minutes, then cut into bars with a long knife. Makes 24 bars. Store in airtight container.

Per Bar:
155 calories, 5.3 g total fat, .55 g saturated fats, 17 mg cholesterol, 33 mg sodium, 8 g protein, 23 g carbohydrates, 8 g sugars, 3 g fiber, 21 mg calcium.

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