Apricot-Walnut Cereal Bars

By startwynles58

Ingredients
  • Total Time: 1 h 5 mins

  • Ingredients

  • * 1 dash(es) cooking spray, to coat pan

  • * 3 cup(s) oats, rolled, old-fashioned

  • *(I added 1 cup raisins-any kind will do, 1/2 cup grated carrots)

  • * 1/2 cup(s) nuts, walnuts, chopped, (about 2 ounces)

  • * 3 cup(s) cereal, whole-grain, unsweetened puffed-grain, such as Kashi

  • * 2 cup(s) apricot(s), dried

  • * 1/4 cup(s) flour, all-purpose (I subed 100% whole grain flour I got at the heath food store and 1tsp. of baking powder

  • * 1/2 teaspoon salt (I subed 1/4 teaspoon sea salt—it has all the trace minerals that are routinely removed from refined table salt and so your body uses it more like it should and you don't need as much of it to get the same flavor)

  • * 12 ounce(s) tofu, soft silken-style, drained, (about 1 1/3 cups)

  • * 1 large egg(s)(I substituted 3 lg. egg whites and have subed all eggs with eggbeaters)

  • * 1/2 cup(s) canola oil

  • * 1 cup(s) honey(I substituted 24 packets of Truvia for the honey)

  • * 1 tablespoon vanilla extract

  • * 2 tablespoon lemon zest, freshly grated

  • *( I added 2 tablespoons orange zest)

Directions
  1. Preparation

  2. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.

  3. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.

  4. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.

  5. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife. (line a couple of muffin tins with cup cake holders and spoon into them. Bake until the tooth pick test or broom straw test checks out clean) These make good breakfast for Moms, Dads and kids-they are great with a cup of tea, coffee or if a child hot cocoa made with skim milk or a glass of milk. I wrap them, sack them and bring with me for breaks so I have a healthy alternative to every one else's pasrty)


Nutritional Facts

Servings
15
Servings=16
Nutritional Info (Per serving)
Calories
306
Saturated Fat
1g
Sodium
87mg
Dietary Fiber
3g
Total Fat
12g
Carbs
46g
Cholesterol
13mg
Protein
6g
Carb Choices
3

snacks cereal bars tofu nuts fruit

3 replies

startwynles58
startwynles58 2009-11-13 23:01:19 -0600 Report

serving size is 16 bars or muffins depending on how much of the cooked mixture you cut into bars or spoon into muffins)