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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 12 |
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Whipped these up for my mom today based on what was lying around the pantry and fridge - she's off on a business trip soon and I wanted to give her something high fibre and protein with minimal fat and a touch of sweetness to keep her going. Read more . Buttermilk, whole grains, tons of fruit, flax and whey powder fit the bill nicely - definitely a meal in a bar! Heavily adulterated from Jim Dodge's Breakfast Bar recipe found in The Best of FOOD by Marion Kane. Makes 12 4.5 x 2 bars Ingredients:
3 tbsp butter |
1 tbsp low-fat peanut butter |
2 tbsp honey |
1/4 cup dark brown sugar |
1 large banana |
zest of 2 oranges |
1 cup shredded carrots |
1 1/4 cups buttermilk |
1/4 cup oat flour |
1/2 cup spelt flour |
1/3 cup rolled oats (not instant) |
1 1/4 cups spelt bran (not cereal flakes) |
1/4 cup wheat germ |
1/4 cup ground flaxseed |
1/4 cup psyllium fibre husks |
1/4 cup unflavoured whey protein isolate |
2 tsp baking soda |
pinch salt |
3/4 cup kellogg's fibre plus harvest brown sugar cereal |
2 tbsp chopped walnuts |
1/3 cup sunflower seeds |
6 dried dates, chopped |
1/4 cup dried blueberries |
1/2 cup diced dried apple rings |
1/4 cup cinnamon chips (or chocolate chips, optional) |
Directions:
1. Preheat oven to 375F and lightly grease a 9x13 pan with cooking spray.
2. In a large bowl, beat together butter, peanut butter, honey, and brown sugar until well blended.
3. Mash in the banana, then stir in the orange zest, carrots and buttermilk until thoroughly combined.
4. In another bowl, combine flours, oats, bran, wheat germ, flax, psyllium, whey isolate, baking soda and salt.
5. Stir into the buttermilk mixture, then fold in the cereal, walnuts, sunflower seeds, fruit and cinnamon chips.
6. Spread evenly in the prepared pan.
7. Bake on the lowest rack of the oven for 25 minutes. Cool completely before cutting, wrapping and storing in the refrigerator.
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