After reducing the amount of honey and eliminating the oil called for in this recipe, without sacrificing flavor, these spelt bars are a nutritious tasty snack or grab-n-go breakfast.
Spelt Crunch from Body + Soul Magazine May 2008
1 ¼ cups spelt flakes cereal (I used 2 1/2 cups instead.)
½ cup dried cherries (I have used dried cranberries, raisins, and a combo of the two)
sprouted or *ground flaxseeds (See note at bottom of recipe.)
¼ cup coarsely chopped pecans (I used walnuts.)
2 tbsp pistachios (I used 2 tbsp raw sunnies + 2 tbsp raw pumpkin seeds… they are a green color and can be found in food co-ops and the health food section of your local market. Pine nuts would be good, too.)
¼ tsp salt (omit this or not… it’s up to you.)
½ ¼ cup honey (preferably raw and unfiltered)
¼ cup natural peanut butter
1 tbsp walnut oil
½ tsp vanilla
Preheat oven to 325°. Brush an 8x8 inch baking dish with oil, then line bottom and sides with a piece of parchment paper. (The oil makes the parchment paper adhere to the pan.) Brush paper with oil. In a bowl, combine spelt flakes, cherries, flaxseeds, pecans, pistachios, and salt; set aside. In a small saucepan, combine honey, peanut butter,
oil , and vanilla. Heat just until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from pan, 20-25 minutes. Cool completely in pan. (Bars will become firm and crisper after cooling.) Using paper, lift bars out of pan. On a cutting board, cut into 8 pieces using a serrated knife. Note: I don't bother melting the honey and peanut butter or baking the mixture either. No need... there's nothing in the mix that needs to be cooked or baked and the cereal remains crispier in its unbaked form... and it simplifies the whole process.
* “Sproutman”, Steve Meyerowitz, doesn’t recommend sprouting flax for several reasons. He says, “Flaxseed is a wonderful seed with many health benefits. However flaxseed sprouts are very high in oxalic acid (which binds calcium) and, because of that, they have an extremely bitter taste. If that wasn’t discouragement enough, they are also gelatinous, which makes them hard to manage for most home sprouters. Also, one of the main benefits of flax, its soft fiber, which is great for soothing and cleansing the intestinal wall, disappears during germination.
Ingredients: organic wholegrain spelt flakes, organic fruit juice concentrate (apple, pear or grape), sea salt, ascorbic acid (Vitamin C) and natural Vitamin E (to preserve freshness).
Mar. 4, 2009
Today's mileage: 0
Total monthly mileage for March: 6 miles (same as yesterday)
Bible reading? Yes.