Ingredients:
- 1/2 cup chopped dates (or a combination of both) or 1/2 cup mixed dried fruit (or a combination of both)
Directions:
- In a large mixing bowl combine oats, sunflower kernels, coconut, flax seed meal, oat bran, dates/fruit and nuts.
- In a small sauce pan, melt margarine over medium-low heat.
- Add corn syrup, flour, brown sugar, cinnamon and honey; stir to combine.
- Increase heat to medium and stir occasionally.
- Meanwhile spray a 13x9 baking pan with non-stick spray.
- Measure out a sheet of foil large enough to cover pan.
- Spray foil with non-stick spray and set aside.
- Cook corn syrup mixture until it comes to a full boil; let boil for one minute.
- Remove from heat and pour over oat mixture.
- Stir to combine (mixture will be very stiff).
- Transfer mixture into prepared pan.
- Cover with prepared foil and PRESS FIRMLY.
- You want the mixture to be as compact as possible.
- I've even used a small cutting board to help press the mixture firmly& evenly (don't be afraid to stand on it!).
- When mixture is as firm and even as you would like, remove foil& let mixture cool.
- Cut into bars.
- Note: Don't be afraid to add, remove and/or substitute ingredients, such as chocolate chips, wheat germ, raisins, anything goes.
- I'd love to get some other suggestions!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1034.32 Kcal (4330 kJ) | ||
| Calories from fat | 312.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 34.77g | 53% | |
|---|---|---|---|
| Sodium | 107.46mg | 4% | |
| Potassium | 775.15mg | 16% | |
| Total Carbs | 164.26g | 55% | |
| Sugars | 74.08g | 296% | |
| Dietary Fiber | 23.26g | 93% | |
| Protein | 27.89g | 56% | |
| Vitamin C | 0.5mg | 1% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 9.4mg | 52% | |
| Calcium | 182.9mg | 18% | |
| Amount Per 100 g | |||
| Calories | 399.09 Kcal (1671 kJ) | ||
| Calories from fat | 120.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.41g | 53% | |
|---|---|---|---|
| Sodium | 41.46mg | 4% | |
| Potassium | 299.09mg | 16% | |
| Total Carbs | 63.38g | 55% | |
| Sugars | 28.59g | 296% | |
| Dietary Fiber | 8.98g | 93% | |
| Protein | 10.76g | 56% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 3.6mg | 52% | |
| Calcium | 70.6mg | 18% | |
* 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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