Recipe(tried): Grape Nuts Bars

I make these a LOT .. varying them each time. Once I spread alayer, topped with fruit-only spread, then more of the bar mix .. and have used many combinations of spices, extracts, etc. They are, to ME, satisfying when looking for a low-fat alternative to granola bars and eat-on-the-run breakfast or snack kinds of things. I did *not* like them when first out of the oven .. they need to sit and firm, for my taste, and are better cold, after a day or so when they're dry and really a bar. They are a great carrier for any sweet-type of flavor you are craving. - Janet

GRAPE NUTS BARS

3 cups Grape Nuts cereal (homemade recipe below, not from Pinckney)
1 cup non-fat Soy Moo (or any low fat soy or rice milk, or cow's milk)
1 cup unsweetened applesauce
1 cup raisins
2 tsp vanilla extract

Preheat oven to 350 degrees F.

Mix all ingredients together. Pour into a non-stick 9-inch square baking dish.

Bake for 35 minutes or until firm. Cool and cut into squares.

You can add other extracts or spices such as:
1/2 - 1 tsp. or combination of: coconut, banana, almond extracts, unsweetened cocoa powder, cinnamon, nutmeg, allspice, ginger, clove, lemon and orange peel.

NOTE: 2/23/97 - I added almond and coconut extracts (1 tsp. each), lemon peel, juice of 1/2 lemon and about 3 Tbsp. coconut reminiscent of Angel Bars in Joy of Cooking .. still a little too soft in the center at 35" .. 5-10 more... now cooling .. we'll see ;) ... LOVE these after they've cooled .. and even more days later, wrapped and firm from the fridge).

These freeze well and travel well!

Serves: 12

Per square: Calories 164; Fat 0.41 g. (2% CFF using nonfat milk); Carbohydrate 37.7 g; Protein 4.7 g.kwvegan vegan

Source: The Healthy Heart Handbook by Neal Pinckney

(Janet: I also saw this in an Ornish cookbook .. maybe the original source)

---

I haven't made this but I do love using Grape Nuts in recipes so I thought it was pretty fun to find this awhile back. I'd probably make it as written first, then try substituting applesauce for most or all of the shortening to see if it works. The glory of Grape Nuts is that they're so low-fat. I *LOVE* the idea of making my own. I'd probably grind some barley, too, to sub for some of the flour since the Grape Nuts box says wheat, malted barley, yeast and salt. Hmmm .. yeast .. now *that's* interesting ... hmmmmmm .....Enjoy, Janet

HOMEMADE GRAPE NUTS

3 1/2 cups whole wheat flour or graham flour
2 cups buttermilk
1 cup molasses
3 Tbsp. shortening
1 1/4 tsp. baking soda
1 tsp. salt
1 tsp. vanilla

Combine all ingredients and mix well. Spoon into 9x13-inch baking pan.

Bake at 400 degrees F for 35-40 minutes. Remove from oven and cover with a towel to cool.

When cooled, crumble with hands. Return to oven.

Bake at 200 degrees for 1 to 1 1/4 hours, until dry and crisp. Store in a tightly covered container.