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cybergranny

Energy Bars revisited

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I have, over time, played with this recipe. I have included below the basic recipe and then some of the variations. Be careful to look at the points. Some of them are 3 points. Each is better than the next and the variations you can come up with are only limited by your imagination. Any of the three point bars can be brought into the 2 point range by cutting them into 18 bars instead of 15. When cut in 15, they are quite large. I intended it that way so you could use them as a meal subsitute if necessary. The more you add into them, the more I think they should be cut into 18 whether they are 2 points or 3 because they are just very filling.

 

Remember a couple of simple rules, unless it is for dietary reasons, DO NOT remove the flours, flax seeds, oatmeal, or craisins from the recipe or you will not get the full benefit of the bars. For women especially, the flax and cranberries are full of rewards for us. If you add other fruit, add it along with the craisins in the amount specified in the variation recipes. You can add any that you like.

 

You can easily omit the Splenda from the recipe. It isn't necessary and is only there to add more sweetness for people who want to eat this as sweet snack or children. I find that they like the sweeter versions better.

 

The other simple rule is to use the wax paper technique and when you take them out of the oven, let them cool for 10 minutes. Then, grab the wax paper and pull the whole batch out of the pan. Flip it upside down on a cutting board, remove the wax paper and let them cool. They are easier to cut upside down and unless you just have to have one warm from the oven, the chips don't ooze all over the place once they are cooled.

 

They refrigerate well for at least 3 weeks and they freeze beautifully.

 

I hope you enjoy the newer versions:

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars - Apricot

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour, whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar

1/2 teaspoon baking soda

1 cup applesauce, unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites

1 teaspoon almond extract

3 tablespoons flax seeds -- ground

1/4 teaspoon salt

1 cup dried cranberries

1/2 cup dried apricots -- chopped

1/3 cup white chocolate chips

 

See directions for Cybergranny's Energy Bars, Basic

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 121 Calories; 3g Fat (21.0% calories from fat); 4g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : These bars are 2 points apiece.

 

 

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars - Pineapple

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour -- whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar -- packed

1/2 teaspoon baking soda

1 cup applesauce -- unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg

or 2 egg whites

1 teaspoon vanilla extract

3 tablespoons flax seeds -- ground

1 cup dried cranberries

1/3 cup white chocolate chips

1/4 teaspoon salt

1/2 cup dried pineapple -- chopped

1/3 cup coconut flakes

 

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

 

Line a 13x9 pan with wax paper, folding it up over the sides of the pan

to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

 

If you use a glass pan, reduce the oven temperature to 325°.

 

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

 

Description:

""There are so many variations to this recipe, you are limited only by your imagination!""

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 145 Calories; 4g Fat (21.1% calories from fat); 4g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 98mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : These bars are 3 points per serving.

 

 

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars - with Apples

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour -- whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar -- packed

1/2 teaspoon baking soda

1 cup applesauce -- unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg

or 2 egg whites

1 teaspoon vanilla extract

3 tablespoons flax seeds -- ground

1 cup dried cranberries

1/3 cup chocolate chips -- a great sub is cinnamon chips for the chocolate, no change in point value

1/4 teaspoon salt

1/2 cup dried apples -- chopped

 

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

 

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

 

If you use a glass pan, reduce the oven temperature to 325°.

 

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

 

Description:

""There are so many variations to this recipe, you are limited only by your imagination!""

S(Internet Address):

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 122 Calories; 3g Fat (20.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 89mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : These bars are 2 points each.

 

 

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars -Blueberry

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour -- whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar -- packed

1/2 teaspoon baking soda

1 cup applesauce -- unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg

or 2 egg whites

1 teaspoon vanilla extract

3 tablespoons flax seeds -- ground

1 cup dried cranberries

1/3 cup chocolate chips

1/4 teaspoon salt

1/2 cup dried blueberries

 

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

 

Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

 

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

 

If you use a glass pan, reduce the oven temperature to 325°.

 

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

 

Description:

""There are so many variations to this recipe, you are limited only by your imagination!""

S(Internet Address):

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 137 Calories; 3g Fat (18.5% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : These bars are 3 points per bar.

 

 

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars, Basic

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour, whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar -- packed

1/2 teaspoon baking soda

1 cup applesauce, unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites

1 teaspoon vanilla extract

3 tablespoons flax seeds -- ground

1 cup dried cranberries

1/3 cup chocolate chips

1/4 teaspoon salt

 

Combine flours, oatsl, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

 

Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

 

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

 

If you use a glass pan, reduce the oven temperature to 325°.

 

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

 

Description:

"There are so many variations to this recipe, you are limited only by your imagination!"

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 106 Calories; 3g Fat (23.4% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : These incredible bars are 2 points per serving!

 

 

 

* Exported from MasterCook *

 

Cybergranny's Energy Bars, Basic with Nuts

 

Recipe By :

Serving Size : 15 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup flour -- whole-grain wheat

1/4 cup soy flour

1 cup rolled oats

1/4 cup Splenda

1/4 cup brown sugar -- packed

1/2 teaspoon baking soda

1 cup applesauce -- unsweetened

1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg

or 2 egg whites

1 teaspoon vanilla extract

3 tablespoons flax seeds -- ground

1 cup dried cranberries

1/3 cup chocolate chips

1/4 teaspoon salt

1/3 cup walnuts -- chopped, or pecans, or almonds

 

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture into a zip bag and freeze

 

until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and

 

vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the

 

sides of the pan sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

 

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°.

 

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

 

 

Description:

""There are so many variations to this recipe, you are limited only by your imagination!""

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 132 Calories; 4g Fat (29.1% calories from fat); 4g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

 

NOTES : With nuts, any of the varieties listed, the bars are 3 points per bar.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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I just made these for the first time, the one listed as "basic" with chocolate chips (I was thinking OK, whole wheat flour, soy flour, flax, dried cranberries, healthy, healthy, healthy, CHOCOLATE CHIPS!?!?!?)

 

I am now thinking "maple walnut" with 1/4 c. real maple syrup instead of brown sugar .. but how to adjust the liquids? Any advice? I used a whole egg before not egg white or egg substitute, and I left out the Splenda.


Nancy

 

Original SW 175 (1996)

2008 stats: SW 153.6 12/31/07 ~ HW 156.0 09/15/08 ~ CW 153.2 09/22/08 ~ GW 137 ~ PGW 130

My pictures!

"Good food brings good health and longevity." - Chinese fortune cookie

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Sorry that I didn't see your post sooner or I would have tried to help you with the variation but I think that you must have done fine with your calculations. I too make them without the chips but that was added because I sell them and many customers wanted the chips and like them so much with the chips added so I included several of the variations. I even make one for diabetics with no sugar at all and was thinking that maybe I could use maple flavoring because I do use nuts in those but they are much more expensive because I have to dry fresh cranberries when I can find them (I put them in a dehydrator) so there is no sugar in them. Craisins actually have sugar added but I found that my local health food store can get both the dried cranberries and dried blueberries without sugar added in bulk that is much cheaper than me drying them myself and that helps. There are also people that use carob chips but I have never liked the taste of carob.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

Share this post


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