Fruit and Oatmeal Bars

I made these bars and will enjoy some fresh and vacuum seal the remainder individually.  High in fiber and protein, these are a filling breakfast.  You can eat them on the go as a breakfast bar or crumble them, heat them and add some additional yogurt. 

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