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Healthy Snack Bars

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Healthy Snack Bars Powered By Docstoc
					Healthy Snack Bars
Source: Amanda Teicher
Yield: 9” X 13” baking dish, or 32 small bars


Ingredients
2 cups walnuts
1½ cups ground flax seeds
2 cups wheat bran
1½ cups prunes
4 eggs
½ cup olive oil
¼ cup granulated fructose (or granulated sugar)
1 tablespoon vanilla
1 teaspooon salt
1 tablespoon sesame seeds (optional)
1 tablespoon cinnamon (optional)

Equipment
Food processor, spice mill

Instructions
Preheat the oven to 350 degrees F. Lightly grease a 9” X 13” baking dish.

Fit the food processor with the metal S-blade, and pulse the walnuts until they form a
coarse meal. Don’t run the motor continuously, or the walnuts will grind into walnut
butter. Remove the walnuts and add the prunes and olive oil. Puree until they reach a
fairly fine consistency, and no whole fruit remains. In a spice mill, grind the flax seeds in
batches. A food processor won’t work on flax seeds.

In a large bowl, whisk together the walnuts, wheat bran, flax seeds, sesame seeds, and
cinnamon. In a separate bowl, whisk together prune puree, eggs, salt, fructose, and
vanilla. Add wet ingredients to dry ingredients, and stir vigorously with a wooden spoon
until a stiff dough forms.

Press dough into baking dish. Bake for 30-35 minutes, until edges brown. Cool for 15
minutes before slicing into small bars, about 1 inch by 2 inches.

Notes
To make a gluten free version of this dish, replace wheat bran with oat bran. Dried
apricots, dried cherries, or other dried fruit can be used in place of prunes, if desired.
These bars freeze well, if doubling or tripling recipes appeals to you.
http://cookingfortom.blogspot.com


				
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posted:4/7/2011
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