A Little of Everything Energy Bars
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 24
Ingredients
2 T each: sesame seeds, chia seeds1/4 cup each: sunflower seeds, pumpkin seeds, uncooked millet3/4 cup each: almonds, walnuts, pecans, cashews, shredded coconut--------------------------3 cups old fashioned oats3 cups puffed millet cereal3/4 cup textured vegetable protein--------------------------1/3 cup raisins1 1/3 cup unsweetened applesauce, divided1/4 c agave nectar1/4 c molasses1/2 c sugar1 tbsp cocoa powder, unsweetened2 tsp cinnamon, ground1 tsp nutmeg, ground1 tsp ginger, ground, 1 tsp1 tsp cloves, ground, 1 tsp
Preheat your oven to 400F, placing the rack in the middle. In a large bowl, combine all nuts and seeds with the non-puffed millet. Dump these into a large pan (glass or metal, roughly 9"x13") and bake for about 5-15 minutes until the coconut is just barely toasted. Meanwhile, heat 2/3 cup unsweetened applesauce with raisins, agave and molasses in the bottom of a large stock pot. Add spices and half the sugar. As the mixture begins to simmer and reduce, add the rest of the sugar and continue adding applesauce 1/3 c at a time. Once it's not too thick, not too thin, remove from heat and set aside. When the nuts/seeds are toasted, put them back into the large bowl and combine them with the puffed millet cereal, oats and TVP. It's looking yummy already, right? It should be pretty sticky at this point, and there should be no leftover applesauce mixture in the bottom of the pan.
Combine all ingredients together in the stock pot with the applesauce mixture. This takes quite a bit of stirring to get every little piece coated, but I did just fine with wooden spoon. Line your big pan again with wax paper (just the bottom, not the sides - it will burn!) and use pan spray on the sides if you wish (optional!). dump the mixture into the pan and press it smooth with your spoon or with the bottom of a glass or measuring cup. Once you've pressed it into one even layer, pop it back in the oven for about 20-35 minutes. I know that's a big time difference, but every oven is different, so just keep an eye on it and take it out when the top is golden brown. It should feel a little bit spongy to the touch after it's cooled a minute or two. Perfect! Squish it down once more and then let it cool at least one hour before removing from the pan and cutting into 24 pieces.
Experiment with this recipe! If you've mixed everything up but there wasn't enough applesauce mixture, add a few more tbsp of applesauce or water. If the mixture is too soggy before it goes in the oven, add a few tbsp of oats, tvp or millet cereal.
Wrap these in zip bags, plastic wrap or wax paper and keep them in a dry place. If your region is particularly humid, consider keeping them in the refrigerator. I'd probably try to eat them within about a month.
Cheers!
Number of Servings: 24
Recipe submitted by SparkPeople user ANNIEDANGER.
Combine all ingredients together in the stock pot with the applesauce mixture. This takes quite a bit of stirring to get every little piece coated, but I did just fine with wooden spoon. Line your big pan again with wax paper (just the bottom, not the sides - it will burn!) and use pan spray on the sides if you wish (optional!). dump the mixture into the pan and press it smooth with your spoon or with the bottom of a glass or measuring cup. Once you've pressed it into one even layer, pop it back in the oven for about 20-35 minutes. I know that's a big time difference, but every oven is different, so just keep an eye on it and take it out when the top is golden brown. It should feel a little bit spongy to the touch after it's cooled a minute or two. Perfect! Squish it down once more and then let it cool at least one hour before removing from the pan and cutting into 24 pieces.
Experiment with this recipe! If you've mixed everything up but there wasn't enough applesauce mixture, add a few more tbsp of applesauce or water. If the mixture is too soggy before it goes in the oven, add a few tbsp of oats, tvp or millet cereal.
Wrap these in zip bags, plastic wrap or wax paper and keep them in a dry place. If your region is particularly humid, consider keeping them in the refrigerator. I'd probably try to eat them within about a month.
Cheers!
Number of Servings: 24
Recipe submitted by SparkPeople user ANNIEDANGER.
Nutritional Info Amount Per Serving
- Calories: 227.7
- Total Fat: 11.9 g
- Cholesterol: 0.0 mg
- Sodium: 108.4 mg
- Total Carbs: 26.0 g
- Dietary Fiber: 4.2 g
- Protein: 6.7 g