Oat Bars (WF)

In our endeavor to wean ourselves off of wheat, I made these oat bars to take the place of the cookie snacks Quinn enjoys. The only down side is that I can't pack them up to bring to the gym child care centre, as they are peanut free, but we'll just have to bring fruit or something.

I found these to be a little crumbly, so I'd probably add a bit more honey in the next batch...and I won't bother adding the fruit either. Don doesn't like dried fruit, and judging by the smeared, half eaten dried blueberries on the floor, Quinn doesn't either. Oh well!



2 cups puffed rice
1 1/2 cups rolled oats
1/4 cup roasted, unsalted sunflower seeds, shelled
1/4 cup sesame seeds
1 cup mixed dried fruit, chopped (optional...our bulk store has a great selection)
1/2 cup chocolate chips
1/3 cup rice flour
1/2 cup peanut butter
1/2 cup maple syrup
1/4 cup honey


Preheat oven to 350°F (175°C).

Line a 9x13 baking pan with wax or parchment paper, including up the sides.

In a large bowl, toss in the puffed rice, rolled oats, sunflower and sesame seeds, dried fruit, rice flour and chocolate chips. Mix well.

In a small saucepan over medium heat, combine the peanut butter, maple syrup, and honey and heat gently for 2 minutes or until it becomes runny. Add the liquid mixture to the dry ingredients and mix until coated.

Using a piece of wax paper to protect your fingers, press the mixture firmly into the prepared pan and spread it evenly. Bake for 15 minutes or until golden brown.

Remove and let cool and crisp in tin before cutting it into bars. Store in an air-tight container. Makes 20 bars.

Yummy Cake

Quinn eats Oatmeal Bear Paw cookies. They are these soft cake like cookies, and they are oh so convenient, but there are things in them that I prefer not to feed him - modified palm oils, sorbitol, artificial flavours...

I'm not saying that I'm going to totally stop buying them. They do serve their purpose as an occasional convenience food, but there has to be something better for him!

Then arrives my new Canadian Family magazine (October 2010). There was a recipe under the article "Smart Foods" for Flaxen Oaty Cranerry Walnut Bars.

Comparing the Nutritional Values, there really wasn't much difference between the Bear Paws and the Bars With the Really Long Name...but the ingredients were MUCH better. I made a couple of adjustments to the recipe and made them.

Quinn called them "Yummy Cake", which is a heck of a lot easier to remember than Flaxen Oaty Cranerry Walnut Bars. I will definitely make these again. I might try some different fruit and nut combinations next time. They are tasty, and healthy, and fulfilling. Give them a try!

Yummy Cake



2 cups whole wheat flour
1 cup oats
1 cup dried cranberries
1/2 cup chopped pecans
1/4 flax seeds
2 tsp cinnamon
1 tablespoon baking powder
1/4 teaspoon sea salt
3/4 cup demerara sugar
1/4 cup butter, softened
2 eggs
1 1/4 cup milk
2 teaspoons vanilla

Grease 9x9 square pan (these could probably make great cookie cakes or mini muffins...adjust the baking time as necessary if you change it up) and preheat oven to 350.

Mix flour, oats, cranberries, nuts, flax, cinnamon, baking powder, and salt in a bowl.

Cream butter and sugar in a seperate bowl, and add eggs, milk, and vanilla.

Add dry ingredients to wet ingredients and mix until just combined. Pour into pan and bake about 30 minutes (or until knife inserted in centre comes out clean).

Cool in pan and cut into bars.

Really, any fruit/nut combo would work. Bits of strawberry, raspberry, blueberry, apple...mash in a banana (maybe you'd need to adjust the milk and butter for that?) The cake part is a great base for anything you like to put into your baking. Grate in some zucchini! Heck, the possibilities are endless. Do it up!