Sunday, January 18, 2009

On-The-Go Bar


This Seems to be my mantra lately..."on-the-go" that is...hence the lack of blogging. With full-time school and work, preparing thoughtful recipes is few and far between. The power bar section at the market seems ever expanding but I still have not found one that is truly satisfying. They are either too light, too sweet, taste chalky and strange, or simply don't settle well...not to mention pricey. This recipe is fairly basic and does not contain any refined flours or sugars. It is easily adaptable, and one could easily throw various seeds, nuts, dried fruit, coconut shreds, or chocolate. The recipe is large, so you can stick them in the fridge lasting up to a month or into the freezer for longer term storage. I neatly wrap them in wax paper(kind of shown in the photo) and throw a couple in the car for long, good foodless days.

Recipe:
-4 cups rolled oats (I use barley and tritacle, wheat would work fine)
-2 cups 7-grain cereal(or steel cut oats)
-1/2 cup pumpkin seeds
-1/2 cup sunflower seeds
-1/4 cup chopped almonds
-1/2 cup raisins
-1/2 cup dried cherries
-1/4 cacao nibs
-1/4 cups chopped dates
-3/4 cups apple sauce
-1/4 cup nut butter(almond, sunflower, cashew)
-1/4 brown rice syrup
-2 tablespoons molasses
-1 teaspoon sea salt
-1 tablespoon allspice
-1 teaspoon vanilla extract

Toast the rolled oats and seeds on low until fragrant, set aside. Place 2 cups of water to bowl in medium sauce pan, and add 7-grain cereal. Cook until water is absorbed, about 10 minutes, stirring often. Add the nut butter, brown rice syrup, dried fruit, nibs, vanilla, salt, and spice, folding in until well mixed. Combine the oat mixture and add the apple sauce, folding well. In 300 degree oven bake for around 20 minutes. This is not completely necessary but lets the flavors melt together, and dries the bars out to a nicer texture for traveling and more conducive to a longer shelf life.
Makes 15-20 bars

1 comment:

testkitchenette said...

This looks lovely! The ingredient list is a powerhouse of energy in a bar. Love your site too, lots of great stuff on here! I will be adding you to my blogroll.
Nancy
http://testkitchenette.wordpress.com