Brian Jenks inspired BREAKFAST BARS 1-16-25 (508 calories/bar)
Mix wet ingredients in >2 qt. bowl
383cal 132
g. 6 T. honey (or use 1/2 c. brown sugar in place of honey and molasses)
116 cal 40
g. 2 T. molasses
509 cal 70
g. 5 T. butter, melted (or other oil of your choice)
59 cal 106
g. 6 T. apple sauce (or butter or smashed fruit/veggie puree)
315 cal 98
g. ¾ c. raisins (or other dried fruit)
140 cal 106 g. ½ c. pureed black beans (or butter or fruit/veggie puree)
Mix dry ingredients and add to wet ingredients.
500 cal 100
g. 1 c. rolled oats, regular (or
768 cal 226
g. 2 c. whole wheat flour (or other flour)
240 cal 48
g. ½ c. ground flax seeds (or whole grain flour)
230 cal 66
g. ½ c. powdered milk (optional)
0 cal ½
t. baking soda
3 cal ½
t. cinnamon (or try cardamom, citrus peel, coriander-has a citrus smell like fruit loops)
Mix well. Put
in 9x13 pan with a silicone mat on bottom (or use parchment paper or grease it).
Mix the Topping:
280 cal 4
eggs, large
1718 cal 224
g. 2 c. pecans (or other nuts)
290 cal 44
g. 1 c. coconut (or other nuts/seeds)
173 cal 28
g. 2 T. sunflower seeds, plain (or other nuts or seeds)
31 cal 36 M&Ms or 1/4 c. chocolate chips
Pour topping over dough in pan.
Bake in preheated 350 degree oven for 30 minutes.
Let cool, cut into 12 bars. Freezes great!
*Approximate* Nutrition Facts (without any substitutions) using nutrition
comparison tool at www.myfooddata.com
|
|
|
Serving
Size
|
|
1/12 of
Whole Recipe (130g)
|
|
|
|
Calories
|
508
|
|
%
Daily Value (based
on 2,000 calories/day)
|
|
Total
Fat 27.7g
|
35%
|
|
Saturated
Fat 7.7g
|
38%
|
|
Trans Fat 0g
|
|
Cholesterol 76.1mg
|
25%
|
|
Sodium 115.6mg
|
5%
|
|
Total
Carbohydrate 51.7g
|
19%
|
|
Dietary
Fiber 8.3g
|
30%
|
|
Total Sugars 24.3g
|
49%
|
|
|
|
Includes 14.1g Added
Sugars (molasses,
honey, 3 M&Ms)
|
28%
|
|
Protein 12.8g
|
26%
|
|
Vitamin
C 4.7mg
|
5%
|
|
Vitamin
D 0mcg
|
0%
|
|
Iron 3.3mg
|
19%
|
|
Calcium 137.9mg
|
11%
|
|
Potassium 413.3mg
|
9%
|
|
Phosphorus 118.8mg
|
10%
|
|
|