Here is a recipe I came up with recently. It was my first time cooking with spelt berries. I loved the nutty flavor. I looked at granola bar recipes but couldn't find anything that had exactly what I had in my cabinet. So necessity being the mother of all inventions, I made this. My husband loved it and offered to be the guinea pig for whatever other foods I came up with. Gotta love those husbands! The recipe can also be found here http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2379338. The nutritional values are at the bottom so you can see exactly what you are eating.
Cranberry Granola Bars |
Cranberry Granola bars
Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 12
Ingredients
- Pumpkin, canned, without salt, 1 cup
Oatmeal (plain), 1 cup dry
Spelt, Grain, 1 cup,
Cranberry Sauce, canned, .5 cup
Peanut Butter, smooth style, .5 cup
Brown Sugar, .5 cup, packed
Salt 1/4 tspTips
I used extra spelt I had soaked for a soup so it was quick.
Directions
Soak the spelt for an hour. Then put through a food processoruntil density you want.
Mix all the ingredients together and pour into a 14 x 11 dish that has been lightly oiled with vegetable oil.
Bake for 30 minutes in 350* oven. Cool then cut into bars.
Serving Size: 12 2 inch pieces
Mix all the ingredients together and pour into a 14 x 11 dish that has been lightly oiled with vegetable oil.
Bake for 30 minutes in 350* oven. Cool then cut into bars.
Serving Size: 12 2 inch pieces
Nutrition Facts
| ||
Servings Per Recipe: 12 | ||
Serving Size: 1 serving | ||
Amount Per Serving
| ||
Calories | 170.9 | |
Total Fat | 6.5 g | |
Saturated Fat | 1.3 g | |
Polyunsaturated Fat | 1.7 g | |
Monounsaturated Fat | 2.9 g | |
Cholesterol | 0.0 mg | |
Sodium | 110.9 mg | |
Potassium | 154.7 mg | |
Total Carbohydrate | 30.5 g | |
Dietary Fiber | 2.7 g | |
Sugars | 18.1 g | |
Protein | 4.6 g | |
Vitamin A | 66.2 % |
Vitamin B-12 | 0.0 % |
Vitamin B-6 | 3.2 % |
Vitamin C | 1.9 % |
Vitamin D | 0.0 % |
Vitamin E | 6.7 % |
Calcium | 2.0 % |
Copper | 3.3 % |
Folate | 2.7 % |
Iron | 5.6 % |
Magnesium | 6.4 % |
Manganese | 6.1 % |
Niacin | 7.9 % |
Pantothenic Acid | 1.8 % |
Phosphorus | 5.3 % |
Riboflavin | 1.9 % |