Ingredients

Recipes

Welcome :
My Profile	Log Out

Member Information (Free) To keep track of your recipes and Nutrition plans
User Name

Password
Re-type Password
Email
Postal or Zip code
Remember Me Privacy

You can save these recipes into your own recipe box and easily change the individual ingredients and servings to make your own versions. To get started click Here.

Recipes - Iron Woman Granola Bars

Recipe Name

Iron Woman Granola Bars

Submitted by

Guest

Recipe Description

IRon rich granola bars that taste good and are easy to make. Includes 1 1/2 cups enriched puff cereal - I used flax puffs, but enriched rice or wheat puffs would work too.

Quantity	15	Quantity Unit	bars	Servings
Prep Time (minutes)	20	Cook Time (minutes)	0	Ready In (minutes)	20

Recipe Nutrition ... build a NutritionPlan with our meal planner

Caution ! Recipe has been scaled. Ingredient amounts and cooking times in steps may need to be adjusted.

Ingredients
Amt.	Measure	Ingredient



1/3	teaspoon	molasses (Black strap for extra iron)
1 1/8	tablespoons	oats, rolled, organic (roast 15 minutes in overn f
1/2	individual packet	sugar, dark brown packed sugar
1/2	ounce	pumpkin seeds (roast 15 minutes in oven for more c
1/8	ounce	sesame seeds, toasted (1/8 cup)
1 2/3	tablespoons	rice crispy cereal (better if use something less sugary, like wheat puffs or flax puffs - aim at something with 25% iron or more per serving)
1/2	tablespoon	currants (dust with flour to reduce sticking)
1 1/4	halves	Apricots, dried, sulfured, uncooked quartered (chop small and dust with flour. Better to use unsulphered fruit)
1/4	teaspoon	organic wholewheat flour

Steps

Sequence	Step

1	Roast oats, pumpkin seeds and sesame seeds in oven for 10 to 15 minutes at around 350 F to make mars crunchy.
2	Meanwhile, chop apricots and toss in flour with currants.
3	Heat molasses and sugar together, while stiring over medium heat until comes to boil. (Use black strap molasses to increase teh iron content)
4	Mix all dry ingredients together in a large bowl.
5	Pour in molasses mizture and stir in rapidly until all dry ingredients are coated.
6	Press mixture onto tray to 1/2 inch thick, using plastic wrap on top to keep it from sticking to your hands (not because your hands get messy, but because it is impossible to keep the mixture in teh pan otherwise).
7	Cool in refrigerator and cut into 15 bars.

Please enter your name for this version.

Home Recipes The System Nutrition Resources About Contact