Saturday, October 8, 2011

Cherry-Walnut Bars

 click image to enlarge

Kari's Cherry Walnut Bars
(12 bars)

Crunchy, chewy, and delicious bars, rich with cherries and walnuts and not too sweet.

1 cup oats
1/2 cup walnut pieces
1 Tbsp raw sunflower seeds
1 cup brown rice crisps cereal
1 cup dried cherries
1/4 cup walnut-date butter
1 Tbsp turbinado sugar
1/4 cup barley malt syrup
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 350. Lightly spray an 8x8 square pan (glass is best) with cooking spray or line with parchment.

On a baking sheet, spread oats, walnuts and sunflower seeds. Bake 10 to 12 minutes, stirring halfway through. Remove from oven; cool slightly and transfer to mixing bowl. Add cherries and toss together.

In small microwave-safe bowl or 2-cup Pyrex measuring cup, combine walnut-date butter, barley malt syrup, and turbinado sugar. Microwave 1 minute, stirring halfway through, until bubbly. Stir in vanilla and salt.

Pour wet mixture over oat mixture and stir together until all ingredients are moistened. Transfer to prepared pan. Press mixture firmly and evenly into pan (using a piece of parchment paper helps). Chill pan in refrigerator for an hour or so.

Flip the contents of pan out onto a cutting board and cut it evenly into 12 bars. Wrap individual bars in plastic wrap.

Nutrition per bar: 175 calories, 3.3g protein, 25.9g carb., 2.3g fiber, 14g sugar, 6.9g fat, 83mg sodium, 0.8g Omega-3
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