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Recipes - Iron Woman Granola Bars

Recipe Name

Iron Woman Granola Bars

Submitted by

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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

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Ingredients
Amt.	Measure	Ingredient



2	tablespoons	molasses (Black strap for extra iron)
1	cup	oats, rolled, organic (roast 15 minutes in overn f
3	tablespoons	sugar, dark brown packed sugar
1	cup	pumpkin seeds (roast 15 minutes in oven for more c
1	ounce	sesame seeds, toasted (1/8 cup)
1 1/2	cups	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	cup	currants (dust with flour to reduce sticking)
1/2	cup, halves	Apricots, dried, sulfured, uncooked quartered (chop small and dust with flour. Better to use unsulphered fruit)
1	tablespoon	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.

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