Rose Hip Granola Bar Serving : 12 1/2 cup Coconut Oil 1/2 cup Demerara Sugar -- or molasses 1 tbsp Honey 2 1/2 cups Rolled Oats 1/2 Cup Sunflower Seeds -- shelled 1/2 Cup Pumpkin Seeds -- shelled 1 Cup Coconut Flakes 1 large Lemon -- zest and juice 1 Cup Rose Hips Preheat the oven to 150C. Cut rosehips in half remove all fuzz and seeds rinse and blot dry. Chop rose hip meat Put the sunflower seeds, pumpkin seeds, chopped rose hips, oats, dessicated coconut, lemon zest and juice into a mixing bowl and mix well. Put the coconut oil, sugar and honey in a saucepan and heat slowly until dissolved, simmer for 1 minute. Pour the hot mixture over the dry mixture and mix until all the oats and seeds are coated. Pour this into a parchment lined 12x12" baking tin, flatten with the back of a greased spoon and press it down well. Bake this for approx 30 minutes until golden brown. Cut it into pieces as soon as it comes out of the oven and then leave it to cool in the pan. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 253 Calories; 15g Fat (46.5% calories from fat); 5g Protein; 34g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 18mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 3 Fat; 0 Other Carbohydrates. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Posted on: Tue, 10 Sep 2013 04:22:36 +0000
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