Yield: 6 Servings
|⅓ cup||Brown rice syrup|
|3 tablespoons||Brown sugar; packed|
|3 tablespoons||Protein powder; soy, no wheat, dairy or egg|
|1 cup||Rolled oats; plus 2 tablespoons rolled oats|
|⅓ cup||Oat bran|
|¼ cup||Coffee; cold, (you can substitute another liquid)|
Combine all ingredients (except coffee) in cusinart and blend until it makes a nearly smooth paste. Add coffee/liquid until the paste thins out and is the consistency of a thick spread.
Spread in 8"x 8" or 9"x9" pan or drop onto cookie sheet and form into the "cliff" bar shape. Bake at 350 for 15-20 minutes. Let cool completely before eating.
You can vary the ingredients for different flavors--use other sugars instead of maple syrup, use jam instead of the prunes, use different nuts (like peanut, almond, hazlenut, etc.) Omit the coffee and use soy milk, water, or fruit juice.
They pack very well and are great for hiking or cycling.
210 calories per 1/6th recipe/per bar fat: 3.1g sat. fat: .7g cholesterol: 0 carbohydrate: 38.3g dietary fiber:4.1g protein: 12g sodium: 6mg Percentages based on a 2000 kcal daily diet: A: 4% C: 1% Calcium: 3% Iron: 10%
Posted to EAT-LF Digest by Charisa Martin <charisa@...> on May 27, 1998