Fruit and Grain Bar
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 32
Ingredients
1/4 cup butter, melted3 cups large flake oats1/2 cup sunflower seeds1/2 cup pumpkin seeds1 cup slivered almonds1 cup puffed cereal (millet or rice)1/2 cup dried cranberries1/2 cup dried apricots1 cup brown rice syrup1/4 cup white sugar2 tsp vanilla extract1 tsp salt1/2 tsp cinnamon
Makes 32 servings:
Preheat oven to 350°F.
Pour the canola oil over the oats. Toss to coat evenly. Spread the oats on a rimmed cookie sheet and bake for 7 minutes.
Stir the oats and move them to one side of the pan. Spread the sunflower seeds, pumpkin seeds and slivered almond on the other half of the pan and bake 7 to 10 more minutes.
Transfer the toasted ingredients to a large bowl. Add the cereal and dried fruit, tossing to distribute the ingredients well.
While the toasted items are cooling, put the brown rice syrup, sugar, vanilla, salt and cinnamon in a small sauce pan over medium heat.
Bring the brown rice syrup to a boil and cook until the mixture thickens (about 3 or 4 minutes).
Immediately pour the syrup over the oat mixture, stirring to coat evenly.
Press firmly into a 9 X 13 pan and allow to cool.
Once cool, cut into bars (4x8) and store in an airtight tin.
Number of Servings: 32
Recipe submitted by SparkPeople user BIG_CD.
Preheat oven to 350°F.
Pour the canola oil over the oats. Toss to coat evenly. Spread the oats on a rimmed cookie sheet and bake for 7 minutes.
Stir the oats and move them to one side of the pan. Spread the sunflower seeds, pumpkin seeds and slivered almond on the other half of the pan and bake 7 to 10 more minutes.
Transfer the toasted ingredients to a large bowl. Add the cereal and dried fruit, tossing to distribute the ingredients well.
While the toasted items are cooling, put the brown rice syrup, sugar, vanilla, salt and cinnamon in a small sauce pan over medium heat.
Bring the brown rice syrup to a boil and cook until the mixture thickens (about 3 or 4 minutes).
Immediately pour the syrup over the oat mixture, stirring to coat evenly.
Press firmly into a 9 X 13 pan and allow to cool.
Once cool, cut into bars (4x8) and store in an airtight tin.
Number of Servings: 32
Recipe submitted by SparkPeople user BIG_CD.
Nutritional Info Amount Per Serving
- Calories: 134.6
- Total Fat: 4.5 g
- Cholesterol: 2.9 mg
- Sodium: 103.2 mg
- Total Carbs: 26.1 g
- Dietary Fiber: 3.1 g
- Protein: 2.6 g
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