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.
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).
