Homemade Energy Bars

Energy bars now a days are packed with so many ingredients that one probably wonders if half the stuff in them are even good for oneself. Well, I came across a recipe that will for sure have you racing to the grocery store to get all the ingredients.

Tips: Add whatever you'd like to the mix, don't just stick to the ingredients in the recipe. If you don't like something such as dates, substitute them with raisins or your dried fruit of choice. Instead of margarine, use butter. Margarine is not good for one's health because it contains hydrogenated oils, trans fats and high amounts of saturated fats. I personally like Land O'Lakes Butter, it has two ingredients: cream and salt and nothing else.

Ingredients:

• Nonstick cooking spray
• 1-2/3 cups low-fat granola cereal
• 1 cup chopped pitted dates
• 1 cup flaked coconut
• 2/3 cup packed light brown sugar
• 1/2 cup whole wheat pastry flour
• 1 teaspoon ground cinnamon
• 1 15-ounce can pinto or Great Northern beans, rinsed, well-drained, and coarsely chopped
• 1/2 cup dark raisins
• 1/2 cup chopped walnuts or almonds
• 1/2 cup honey
• 3 tablespoons margarine or butter, melted
• 2 tablespoons canola oil
• 1 teaspoon vanilla
• 1/8 teaspoon salt

Steps:

1. Line a 13x9x2-inch baking pan with foil. Lightly coat foil with nonstick cooking spray. Preheat oven to 350 degrees F.

2. Combine cereal, dates, coconut, brown sugar, flour, and cinnamon in large bowl. Stir in beans, raisins, and nuts. Combine honey, margarine or butter, oil, vanilla, and salt in small bowl. Add to cereal mixture; stir until combined. Spread in prepared pan.

3. Bake in preheated oven for 40 to 45 minutes or until edges of bars are lightly brown and center is firm to touch. Cool completely. Use foil to lift out of pan; cut into bars. Makes 30.

4. Freeze bars, wrapped in foil, up to 3 months.

Nutritional Information:

Carbohydrate: 24g, Sodium: 90g, Fiber: 2g, Cholesterol: 18mg, Total Fat: 5g, Calories: 137, Protein: 2g.