Cookies & Dessert Bars

Nut-Free Energy Bars

Ingredients:
2/3 cup (150 mL) honey
1 cup (250 mL) nut-free butter (sunflower seed, pumpkin seed, or sesame seed butter)
1 cup (250 mL) canola oil
2 tsp (10 mL) vanilla extract
2 large eggs
4 cups (1L) quick-cooking rolled oats
½ cup (125 mL) dried cranberries, chopped
½ cup (125 mL) dried pitted dates, chopped
1 cup (250 mL) unsweetened coconut flakes
1 cup (250 mL) pumpkin seeds
1 cup (250 mL) sunflower seeds
½ cup (125 mL) mini chocolate chips
1½ cups (375 mL) whole wheat flour
2 tsp (10 mL) ground cinnamon
1 tsp (5 mL) baking soda

Instructions:
Preheat oven to 325°F (160°C). Generously grease a 9x13 inch (22x33cm) baking dish.

Combine honey, nut-free butter, oil, vanilla and eggs in a large mixing bowl.

In another large bowl, mix all remaining ingredients with a wooden spoon. Add mixture to wet ingredients and mix well.

Add mixture into prepared baking dish.  Spread mixture evenly using the back of a wooden spoon or spatula.

Bake for 25 minutes or until light golden brown. Allow to cool completely prior to cutting into bars.

Bars will keep in a sealed container at room temperature for up to 2 weeks.

Makes 18 bars.

Nutrients per serving:
Calories 546
Carbohydrate 57 g
Protein 11 g
Fat 32 g
Sodium 82 mg
Fibre 9 g