A low-sugar version of a camping favorite, contributed by a Clubmember.
- ⅓ cup / 50 g dried blueberries (preferably unsweetened and sulfite-free)
- ⅔ cup / 100 g Thompson raisins (preferably unsweetened and sulfite-free)
- ⅔ cup / 100 g dates
- ¼ cup / 30 g roasted salted almonds, chopped
- ¼ cup / 30 g pecans, chopped
- ⅓ cup / 50 g sunflower seeds
- ⅓ cup / 50 g pumpkin seeds, roasted and shelled
- ⅓ cup / 50 g quick cooking oats
- ½ cup / 60 g whole grain flour (i.e. quinoa)
- ½ cup / 100 ml 100% fruit juice, unsweetened (i.e. mango)
- 2 Tbsp / 40 g liquid honey or liquid coconut sugar/syrup
- ⅓ cup / 50 g whole flaxseed, freshly ground
- Preheat oven to 375°F/190°C/gas mark 5. Line baking tray with grease proof, wax, or parchment paper
- Chop dates, place in bowl with other dried fruits.
- Add nuts, seeds, oats, and flour. Mix well.
- Pour in fruit and honey or liquid coconut sugar, and mix thoroughly.
- Transfer mixture to tray. Spread evenly with utensil or fingers to about ½ inch / 1 cm thick.
- Bake in the middle of the oven for 20 minutes till golden brown.
- Remove from oven, cool on tray, and slice into 12 bars.
This is half the honey in Gino’s bars, and I find it fine. I expect the honey is preservative, I took a double batch for two weeks of camping, and they kept fine. It also holds them together, so using a sugar substitute wouldn’t work.
Serving size: One 1½ oz / 42½ g bar (1/12 of recipe)
Exchanges per Serving: 1 Carb, ½ Protein, 1 Fat