F&W Free Preview All You Coastal Living Cooking Light Food and Wine tab Health myRecipes Southern Living Sunset
My F&W
quick save (...)

Sundance Mountain Bars

  • SERVINGS: Makes 16 bars
  • HEALTHY
  • MAKE-AHEAD
  • VEGETARIAN

Trey Foshee's fruity snack bars feature seven-grain cereal, wheat bran flakes and barley syrup, all of which are available at health food stores.

  1. 2/3 cup dried black Mission figs (about 4 ounces), finely chopped
  2. 2/3 cup dried apricots (about 4 ounces), finely chopped
  3. 1 quart unsweetened apple juice
  4. 1 cup stone-ground seven-grain cereal
  5. 2/3 cup wheat germ
  6. 1/3 cup wheat bran flakes
  7. 3 tablespoons barley malt syrup
  8. 1 tablespoon honey
  9. 1 tablespoon finely ground espresso beans (optional)
  10. 1 tablespoon powdered skim milk
  1. In a medium saucepan, combine the figs and apricots with 1 cup of the apple juice and cook over moderately low heat until the dried fruits are softened and plump, about 15 minutes. Drain the fruit, discarding the cooking liquid.
  2. In a medium saucepan, combine the seven-grain cereal with the remaining 3 cups of apple juice and cook over moderate heat until the cereal is tender and has absorbed the juice, about 15 minutes. Stir in the wheat germ, bran flakes, malt syrup, honey, espresso, powdered milk and the dried fruits. Cover and let stand for at least 4 hours or overnight.
  3. Preheat the oven to 325°. Line a 9-by-13-inch rimmed baking sheet or baking pan with plastic wrap. Spread the mixture in the pan in an even layer , pressing it out to the edges and the corners. Set a cutting board on top and invert the bar mixture onto the board; remove the plastic. Cut the mixture lengthwise into 4 long strips and then cut across to make 16 bars. Transfer the bars to a cookie sheet lined with parchment paper and bake for about 25 minutes, or until the tops are dry. Turn the bars and bake for about 25 minutes longer, or until dry. Let cool before serving.
Make Ahead The bars can be refrigerated for up to 1 week. Notes One Serving Calories 139 kcal, Total Fat 3.5 gm, Saturated Fat .1 gm.
You Might Also Like

Ratings

Average Rating

(0)

Comments

Add A Comment

    Add a Comment

    See our terms
    You must be logged in to comment. or
    advertisement
    The Dish
    Receive delicious recipes and smart wine advice 4x per week in this e-newsletter.
    The Wine List Weekly pairing plus best bottles to buy.
    F&W Daily One sensational dish served fresh every day.
    American Express Publishing ("AEP") may use your email address to send you account updates and offers that may interest you. To learn more about the ways we may use your email address and about your privacy choices, read the AEP Privacy Statement.
    How we use your email address
    advertisement
    Congratulations to Nicholas Elmi, winner of Top Chef: New Orleans, the 11th season of Bravo's Emmy-Award winning, hit reality series.

    Already looking forward to next year (June 19-21, 2015)? Relive your favorite moments from the culinary world's most sensational weekend in the Rocky Mountains.