|T O P I C R E V I E W
||Posted - Jul 19 2009 : 8:36:28 PM
From http://www.xcottawa.ca/articles.php?id=1366: Sheila Kealey says...Consider making your own bars. Youll be rewarded by some great treats to look forward to during your workout. Bake a batch and freeze, so that you have a good supply on hand.
This recipe is quite versatile so create your own variation by modifying the dried fruit and nuts/seeds to suit your taste. These bars feature whole grains (oats and 100% whole wheat flour), are relatively low in fat, with most of the fat coming from healthful sources (nuts and seeds).
Sheilas Quick and Easy Oatmeal Bars
1 1/2 cups whole wheat flour
3/4 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 cup firmly packed brown sugar
3 tbsp canola oil
1 1/2 cups oats
*1 cup dried fruit (your favourites I like chopped dates, raisins, and/or cranberries)
*1/2 cup chocolate chips (optional, but I always include!)
*1/4 cup chopped nuts (e.g., almonds, walnuts)
*1/4 cup seeds (e.g., sunflower, pepitas [pumpkin seeds])
Vegetable Cooking Spray
* vary the quantity of these ingredients to suit your taste
1. Heat oven to 350F.
2. In medium bowl, combine flour, baking powder, baking soda, and salt; mix well with fork or whisk.
3. In large bowl, combine sugar, oil, and eggs. Mix well. Stir in oats, dried fruit, chocolate chips (if using), nuts and seeds. Stir in flour mixture.
4. Spread dough onto bottom of 13x9-inch baking pan coated with cooking spray (spreading dough with wet hands is the easiest method). You can also bake these on cookie sheets (just form into 20-30 cookie shapes).
5. Bake or until light golden brown, about 20-25 minutes (for bars) or about 12-15 minutes (for cookies). Cool completely on wire rack. Cut into bars. Store tightly covered or freeze.
Nutrition Information (for 24 bars/cookies): 170 calories; 28 g carbohydrates; 4 g protein; 5 g fat; 3 g fiber, 182 mg potassium; 77 mg sodium; and 30 mg calcium.