Sundance Mountain Bars
- SERVINGS: Makes 16 bars
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.
More Healthy Snacks
- 2/3 cup dried black Mission figs (about 4 ounces), finely chopped
- 2/3 cup dried apricots (about 4 ounces), finely chopped
- 1 quart unsweetened apple juice
- 1 cup stone-ground seven-grain cereal
- 2/3 cup wheat germ
- 1/3 cup wheat bran flakes
- 3 tablespoons barley malt syrup
- 1 tablespoon honey
- 1 tablespoon finely ground espresso beans (optional)
- 1 tablespoon powdered skim milk
- 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.
- 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.
- 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 AheadThe bars can be refrigerated for up to 1 week.
NotesOne Serving Calories 139 kcal, Total Fat 3.5 gm, Saturated Fat .1 gm.