Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Oat | 1/2 cup dry (40g) | 154 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Grape | 1/2 cup (76g) | 62 |
| Molasses | 1 tbsp (20g) | 58 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Apricot | 1 medium (35g) | 17 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/3 cup vegetable oil
- 1/3 cup brown sugar -- packed
- 1/4 cup molasses
- 6 oz frozen orange juice
- concentrate
- 2 cup flour -- see note
- 1 tsp baking soda
- 1 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/2 cup rolled oats
- 1/2 cup raisins -- chopped
- 1/2 cup dried apricots -- chopped
- 1/2 cup sunflower seeds
- 1/2 cup wheat germ
- 2 tbsp sesame seeds
- =
Directions
Preheat oven to 350°F. Cream the oil, brown sugar, and molasses together in a bowl. Add the defrosted unsweetened orange juice concentrate. Combine the flour, baking soda, cinnamon and ginger. Blend into the creamed mixture. Stir in the oats, raisins, apricots, sunflower seeds, wheat germ, and sesame seeds. This makes a very stiff batter. Spread in a greased 9 x 13 pan. Bake about 20-30 minutes or until light brown. Cut into bars. These are more like a dense cake than commercial granola bars. ½4 recipe = 140 calories, 1 starch + ½ fruit + 1 fat exchange 3 grams protein, 22 grams carbohydrate, 5 grams fat, 48 mg sodium recipe by :