Get a boost with energy fruit bars
Published 8:00 pm, Wednesday, June 8, 2005
The 2005 Dietary Guidelines for Americans encourage consumers to eat whole grains, and also suggest eating foods rich in fiber to reduce the risk of coronary heart disease.
These crunchy, fruity bars could provide fuel for soccer games, bike rides and other physical activities and are a simple way to add whole grains and fiber to a diet.
Energy Fruit Bars
1 cup bran flakes cereal
1/4 cup wheat bran
1/4 cup wheat germ
1 1/2 teaspoons grated orange peel
1/4 cup orange juice
1 cup mixed dried fruit, chopped
1 egg, beaten
1/4 cup vegetable oil
1/2 cup applesauce
1/2 cup honey
1/3 cup dry milk powder
3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/4 teaspoon baking soda
Preheat oven to 350 F. Grease a 13-by-9-by-2-inch pan.
In a medium bowl, combine cereal, bran, wheat germ, orange peel, orange juice, dried fruit, egg, oil, applesauce, honey and dry milk powder; blend well. Let set 5 minutes.
In a large bowl, stir together whole wheat flour, all-purpose flour and soda. Stir in the first mixture and blend until all ingredients are combined. Spread batter evenly in pan. Bake 15 to 17 minutes or until golden. Cool.
Makes 20 bars.
Nutrition information per serving: about 117 calories, 3 g total fat (1 g saturated), 11 mg chol., 32 mg sodium, 21 g carbo., 2 g fiber, 2 g pro.