Directions:
- Grease/butter/Non-stick spray a 9 by 13-inch glass baking dish and set aside.
- Preheat the oven to 350 degrees F.
- Spread the oats, flax seeds and walnuts onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally.
- In the meantime, combine the honey, peanut butter, banana, vanilla extract, cinnamon and salt in a medium saucepan and place over medium heat. Cook until warm and combined.
- Let cool slightly, then mix in apple butter and egg.
- Mix wheat flour, Fiber-One, and sunflower seeds in a large bowl.
- Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F.
- Add the toasted oat mixture to the large bowl with the other dry ingredients.
- Pour liquid mix into dry mix and thoroughly combine.
- Stir in the raisins and chocolate chips.
- Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish (be sure to press very firmly. I used a bacon press) and place in the oven to bake for 25 minutes.
- Remove from the oven (I gave it another short pressing here) and allow to cool for about 10 minutes.
- Cut into bars (leave in baking dish) and allow to finish cooling.
- Use a sheet pan to flip bars out and wrap in plastic wrap.
- Store in fridge.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 502.37 Kcal (2103 kJ) | ||
| Calories from fat | 228.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.36g | 39% | |
|---|---|---|---|
| Cholesterol | 13.64mg | 5% | |
| Sodium | 151.78mg | 6% | |
| Potassium | 594.06mg | 13% | |
| Total Carbs | 62.33g | 21% | |
| Sugars | 16.4g | 66% | |
| Dietary Fiber | 12.15g | 49% | |
| Protein | 15.15g | 30% | |
| Vitamin C | 2mg | 3% | |
| Iron | 3mg | 17% | |
| Calcium | 75.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 308.3 Kcal (1291 kJ) | ||
| Calories from fat | 140.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.56g | 39% | |
|---|---|---|---|
| Cholesterol | 8.37mg | 5% | |
| Sodium | 93.14mg | 6% | |
| Potassium | 364.56mg | 13% | |
| Total Carbs | 38.25g | 21% | |
| Sugars | 10.07g | 66% | |
| Dietary Fiber | 7.46g | 49% | |
| Protein | 9.3g | 30% | |
| Vitamin C | 1.3mg | 3% | |
| Iron | 1.9mg | 17% | |
| Calcium | 46.5mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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