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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 227.8
  • Total Fat: 16.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 23.9 mg
  • Total Carbs: 17.9 g
  • Dietary Fiber: 3.2 g
  • Protein: 5.6 g

View full nutritional breakdown of VEGAN GRANOLA BARS calories by ingredient
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VEGAN GRANOLA BARS

Submitted by: CMW7429

Introduction

SWITCH UP THE FRUITS & NUTS TO YOUR LIKING. DON'T SKIMP ON THE LIQUID INGREDIENTS, PACK FIRMLY IN THE PAN, SO THE BARS STICK TOGETHER. ALTER INGREDIENTS AS NECESSARY, SALT FREE NUTS ARE OPTIMUM TO REDUCE SODIUM COUNT, BUT OUR GROCERY STORES DON'T CARRY THESE ITEMS. READ YOUR NUT LABELS, THERE ARE HIDDEN INGREDIENTS SOMETIMES.
SWITCH UP THE FRUITS & NUTS TO YOUR LIKING. DON'T SKIMP ON THE LIQUID INGREDIENTS, PACK FIRMLY IN THE PAN, SO THE BARS STICK TOGETHER. ALTER INGREDIENTS AS NECESSARY, SALT FREE NUTS ARE OPTIMUM TO REDUCE SODIUM COUNT, BUT OUR GROCERY STORES DON'T CARRY THESE ITEMS. READ YOUR NUT LABELS, THERE ARE HIDDEN INGREDIENTS SOMETIMES.

Number of Servings: 12

Ingredients

    MIX DRY INGREDIENTS IN LARGE MIXING BOWL
    3 CUPS OLD FASHION ROLLED OATS (NOT QUICK OATS)
    1/4 CUP DRIED FRUITS (SUGAR FREE)
    1 CUP FINELY CHOPPED CASHEWS (OR ANY NUT CHOICE)
    1/4 CUP FINELY CHOPPED SUNFLOWER SEEDS (NO SALT ADDED)
    1 TBSP MILLED FLAX SEED
    1 TBSP SESAME SEEDS
    2 TBSP WHEAT GERM

    BRING WET INGREDIENTS TO SMOOTH CONSISTENCY IN SAUCEPAN OVER LOW HEAT:
    1 C. SOY MILK (OR MILK OF CHOICE)
    1 TBSP. OIL (GRAPE SEED, OR CANOLA OR OLIVE OIL)
    1/2 CUP CASHEW BUTTER (OR MATCH TO YOUR CHOICE OF NUTS USED IN DRY INGREDIENTS)
    2 - 4 TBSP MAPLE SYRUP ( DATES WORK WELL ALSO)

Directions

MIX ALL THE DRY INGREDIENTS, AND DRIED FRUIT TOGETHER IN LARGE MIXING BOWL.

IN 2 QT. SAUCEPAN: MIX TOGETHER THE FOLLOWING INGREDIENTS, BRING TO A SMOOTH CONSISTENCY IN SAUCEPAN OVER LOW HEAT, STIRRING CONSTANTLY.
SOY MILK, OR YOUR CHOICE OF MILK
GRAPE SEED OIL (CANOLA WILL WORK)
CASHEW BUTTER (AGAIN USE YOUR CHOICE OF NUT BUTTER TO MATCH THE NUTS YOU USE IN DRY INGREDIENTS)
MAPLE SYRUP, YOU CAN USE DATES AS THE SWEETNER ALSO, MAKE SURE TO ADD THEM INTO THE LIQUID INGREDIENTS FOR THEM TO SOFTEN UP.

ADD WARM LIQUID INGREDIENTS TO THE DRY MIXTURE, STIR IN APPLESAUCE (CAN OMIT THIS INGREDIENT). MIX TOGETHER WELL. PRESS FIRMLY INTO A WELL OILED 9 X 9 BAKING PAN. BAKE @ 350, 20 MINUTES FOR METAL PAN, 25 FOR GLASS PAN. BE CERTAIN TO COOL BARS COMPLETELY BEFORE CUTTING AND STORING, OTHERWISE THEY'LL CRUMBLE. CUT 4 ROWS, 3 PIECES PER ROW. THESE ARE A QUICK ON THE GO SNACK, THAT WILL STICK WITH YOU. THEY ALSO FREEZE QUITE WELL, I PACK UP 2 BARS IN A CONTAINER FOR MY DAILY SNACK. REFRIGERATE AFTER COOLING TO INSURE FRESHNESS.

Number of Servings: 12

Recipe submitted by SparkPeople user CMWAGNER7429.






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