Saturday, April 16, 2011

Ann's Healthy "Birdseed" Bars

These are a great inexpensive substitute for those expensive 'power bars." You can substitute all sorts of stuff in this syrup portion to change the flavor. Try agave syrup instead of molasses, or peanut butter instead of brown sugar. The goal is to make sweet 'glue' that binds the nuts and seeds together.

Note: This volume of ingredients is for a batch made in a large half sheet cake pan. If you only have a 13x9” pan or a jelly roll pan, cut the recipe in half for a more reasonable amount.

3 cups sesame seeds
2 c golden flax seeds
1 ½ c sunflower seeds, hulled, no salt
2 c steel cut oats
2 c almonds crushed into small bits
1 ½ c shredded coconut
2-3 c chopped dried fruit and/or dates of your choice
1 c honey
½ c brown sugar
2 T blackstrap molasses
1 T lemon juice
1 T vanilla extract
2 T butter
Non-stick cooking spray

Preheat oven to 350 degrees.

Mix all seeds, oats, almonds, and coconut in half sheet cake pan that you sprayed with nonstick spray. Toast seed mix in oven in this pan for 10 minutes, stirring once, then for another 5 minutes.

Dump mixture into a huge mixing bowl. Add dried fruit and mix well.

Heat honey, brown sugar, molasses, lemon juice, vanilla, and butter in a saucepan until all sugar is melted. Pour over seed and fruit mixture and mix well. Press back into half sheet cake pan that you’ve coated well with non stick spray. Squash mixture down as hard as you can.

Bake for 20 minutes at 350 degrees. Let cool and cut into squares. I like to cool it in the pan in the fridge then use a large plastic putty knife to cut into squares. Great snack, nice to wrap each bar individually to keep fresher.

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