Directions:
- In a large saucepan,combine sugar,butter,honey,water,maple syrup and salt.Bring to a simmer and cook 5 minutes.Stir in oats,nuts and sesame seeds.Cook stirring frequently for 15 minutes.Adding cinnamon towards end of cooking time.
- Remove pan from heat and add fruit,,ginger and coconut.Spread into a 15X10 (jelly roll )pan,lined with parchment or waxed paper.
- Place a piece of wax paper over mixture and roll out.I used a full olive jar as it was long and weighty.But if you have a rolling pin that would fit or something along those lines to roll with,it makes spreading even and easier.This will also pack everything down,making it stick together better.
- When mixture is spread evenly remove wax paper and score into desired size bars.Let cool in pan for 30 minutes.
- Break off along scored lines into bars.
- Store in an airtight container.
- Note: I toasted my sesame seeds and almonds first,if you prefer a toasted flavor you may do so as well.
- And if you do not have real maple syrup,use all honey.
- See Group Recipe memeber' Thyme4ma's recipe for ginger syrup-oooh is it good!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 448.01 Kcal (1876 kJ) | ||
| Calories from fat | 163.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.2g | 28% | |
|---|---|---|---|
| Cholesterol | 15.25mg | 5% | |
| Sodium | 279.59mg | 12% | |
| Potassium | 343.07mg | 7% | |
| Total Carbs | 70.34g | 23% | |
| Sugars | 27.85g | 111% | |
| Dietary Fiber | 5.05g | 20% | |
| Protein | 6.39g | 13% | |
| Vitamin C | 3.5mg | 6% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.7mg | 15% | |
| Calcium | 84.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 366.07 Kcal (1533 kJ) | ||
| Calories from fat | 133.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.87g | 28% | |
|---|---|---|---|
| Cholesterol | 12.46mg | 5% | |
| Sodium | 228.46mg | 12% | |
| Potassium | 280.32mg | 7% | |
| Total Carbs | 57.48g | 23% | |
| Sugars | 22.76g | 111% | |
| Dietary Fiber | 4.12g | 20% | |
| Protein | 5.22g | 13% | |
| Vitamin C | 2.8mg | 6% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.2mg | 15% | |
| Calcium | 69.1mg | 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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