Monday, April 16, 2012

And now for dessert...

When we are off on a hike, or a long drive, we may need a nutritious snack to take along.
I make two varieties of energy bars, one is crunchy, and I have already shared that recipe, and this one is soft, more cake like. Both are wholesome, full of fiber and whole grain goodness at about 100 calories each.

This recipe, with minor adaptations comes from a newspaper decades ago. I wish I had saved the source!

1Cup bran flakes cereal
1/4 C wheat bran
1/4 C wheat germ
2 T grated orange peel
1/4 C orange juice
1C mixed dried fruit, chopped
1 egg beaten
1/4 C vegetable oil
1/2 C apple sauce
1/2 C honey
1/3 C dried milk powder
3/4 C whole wheat flour
3/4 C all purpose flour
1/4 teaspoon of baking powder

Preheat oven to 350F. Grease a 13X9 by 2inch pan
In a medium bowl, combine cereal, bran, wheat germ, orange peel, orange juice, dried fruit, egg, oil, applesauce, honey and dry milk powder. Blend well and let set for 5 minutes.

In a large bowl, stir together the whole wheat flour, all purpose flour and and soda. Stir the first mixture into the second until all combined. Spread the batter evenly in pan. Bake for 20-25 minutes or until golden brown. Cool.
Makes 20 bars, @ 110 calories each. Carbs: 21gr. Protein: 2gr.

You can substitute peanut butter for apple sauce, and chopped nuts for some of the dried fruit, improving the protein count. Enjoy.


  1. These sound great and perfect for carrying with us when out on our bikes. Thanks Diane

  2. These sound great. i will have try them.

  3. I am always on the lookout for that perfect energy bar. This sounds like one worth trying.