A few preparation tips:
1. DON'T use whole flaxseed. If you do, you don't get the nutrition out of them - your digestive tract cannot break them down, so they just pass as unsoluble fiber. It is better to purchase pre ground flax. Remember to refrigerate after opening.
2. If you don't have flaxseed, you can use wheat germ.
3. Before chopping the cherries, freeze them. They won't be quite so sticky.
4. Use REAL maple syrup - grade A or B.
This recipe makes 24 bars.
2 Cups Pumpkin 4 Tsp Cinnamon
2.5 Cups Unsweetened Apple Sauce 1 Tsp Ground Ginger
5 Cups Oatmeal 1 Tsp Nutmeg
3/4 Cup Fat Free Greek Yogurt 3/4 Cup Dried Cherries
1/4 Cup Flaxseed 3/4 Cup Pecans
1/2 Cup Maple Syrup
Heat oven to 350 degrees, grease a 9x13 pan and set aside.
Grind flaxseed, chop cherries and pecans, mix everything in a bowl. Press into a pan ad bake for 45 - 50 minutes until golden brown. Cool and cut into bars.
Per Serving: 214 Cal (22% from Fat, 12% from Protein, 66% from Carb); 7 g Protein; 5 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 36 g Carb; 6 g Fiber; 5 g Sugar; 54 mg Calcium; 2 mg Iron; 9 mg Sodium