Snack Bars

Pathways4Health “Nutrition” Bars

1 cup boiling water                                                                   Set aside ~ 10 minutes
1 cup unprocessed coarse bran

¼ cup honey or maple syrup
¼ cup coconut oil or melted butter                                            Mix these 3 (or 4)
2 large organic eggs
1 cup grated zucchini (optional)

1 ½ cup oat or whole wheat pastry flour                                    Mix and add, to 3 above, alternating
1 ¼ teaspoon baking soda                                                        with the milk, below
Cinnamon and nutmeg to taste

1 cup buttermilk, sour milk, yogurt, or kefir

1 cup raisin or other dried fruits                                     Add to above, along with
1 cup nuts or seeds                                                                   bran mixture.

Fill greased muffin tins or bake as a large sheet cake in a 350 degree oven for 25 minutes for muffins or longer as a cake.  Makes 18 muffins.



6 dates, soaked
½ cup rolled oats, soaked with dates
¾ cup almonds
½ cup sesame seeds
¾ cup poppy seeds
½ cup apple juice
½ cup brown rice syrup

Soak dates with water for a few hours, then drain off excess water.

Add all ingredients except poppy seeds into a bender.  Blend until chunks become small, but still apparent.  (You can add lemon juice or ginger juice to this mixture.

Form balls with the mixture and then cover with poppy seeds.  Source: IIN

Date Crumb Squares

The Candle Cafe
½ cup whole pitted dates
4 cups oat flour
4 cups rolled oats
¾ cup chopped walnuts or pecans
1 cup safflower oil
1 cup maple syrup
1 t. almond extract
½ t. fine grained salt

The day before, soak the dates in 1 cup of water to soften.  Drain, put the dates in a food processor and process until smooth.

Preheat the oven to 350 degrees.

In a large bowl, combine the flour, rolled oats, and nuts and mix together well.  In another bowl, blend together the safflower oil, maple syrup, almond extract, and sea salt.  Add the wet ingredients to the flour mixture and mix well.  Press half of the mixture into a greased 12 X 6 inch baking pan.  Spread the pureed dates over the mixture, top with the remaining half of the flour mixture, and press down lightly.  Bake for 30 minutes, or until lightly browned.  Let cook and cut into squares.

Pathways4Health Easy Pumpkin Muffins

1 ½  cup   Whole wheat pastry flour

½    cup     Brown sugar
1 ½ teas.   Baking powder
1     teas.   Cinnamon
¼    teas.    Salt
¼    teas.    Ginger
½    cup     Golden raisins
1     cup     Pumpkin puree
½    cup     High quality vegetable oil
Two Omega-3 eggs

Mix dry ingredients and raisins

Mix remaining ingredients in a separate bowl

Add pumpkin mixture above to dry ingredients and raisins til moist

Bake at 400 degrees for 15-20 minutes.

Add sunflower seeds on top, if desired.

Wheat-free Sesame Squares

….Derived from Fran Costigan

½ cup sesame seeds
2 cups oat flour
1 t. ground cinnamon
Pinch of salt
4 T. melted butter or coconut oil
4 T. maple syrup
1 t. vanilla extract
1 t. almond extract

Toast the sesame seeds in a dry skillet over low heat for 3-4 minutes, stirring constantly.  Cool completely.

Combine the oat flour, spices, and salt in a bowl and add sesame seeds.

Combine remaining ingredients in a separate bowl and whisk until well blended.  Pour into oat mixture and stir until dough holds together until squeezed.  Cover the bowl and refrigerate the dough for 15 minutes.

Heat oven to 350 degrees and position a rack in the middle of the oven.  Line a baking sheet with parchment paper.

Remove the dough from the refrigerator and place between two 9×13” pieces of parchment paper.  Pound the dough with a rolling pin a few times.  Roll the dough to a rough rectangle, ¼- ½” thick.

Remove the top piece of parchment paper.  Lift the dough and bottom sheet of parchment paper onto a baking sheet.  Press the dough together to smooth any cracks.  Trim outside edges to make straight lines and bake scraps separately.  Cut the dough into 16-20 squares.  Bake for 9-11 minutes, until the squares are very lightly borwn, and remove from the oven.

Place the sheet on a rack for 5 minutes.  Slide the square, still on the parchment paper, onto the rack and cool.  Separate the squares and store in an airtight tin or jar at room temperature for up to three days.

Zoila’s Sweet Potato Millet Muffins

….Natasha Zarrin
1 cup cooked sweet potato
1 cup millet flour
1/8 teaspoon sea salt
1 teaspoon of cinnamon
1/2 cup olive or safflower oil
dash of baking soda

(optional: raisins, mashed banana, apple sauce, rice milk, almond milk)

Mix oil with mashed sweet potato

Add the rest of ingredients

Put batter into a muffin pan

Bake for 50-60min at 350                    Makes 6 small muffins

Banana Walnut Bread

…A sweet vegan bread that toasts well…ideal for breakfast.
1 cup walnuts or pecans, roughly chopped
1 ½ cups whole wheat pastry flour
1 ½ cups unbleached all-purpose white bread flour
1 T. baking powder
1 ½ t. ground cinnamon
1 t. fine sea salt
2 cups mashed ripe bananas
½ cup water or 2 eggs
½ cup melted unsalted butter
½ cup pure maple syrup or honey
4 t. vanilla extract.

Preheat oven to 350 degrees.  Lightly oil a 4”x 8” loaf pan or a 8” square pan.

Spread the nuts on a baking sheet and toast in the oven for 8 minutes.  Cool.

In a bowl, whisk together the dry ingredients, flour thru salt.

In a separate bowl, whisk together the wet ingredients, bananas thru vanilla.

Fold the wet ingredients into the dry ingredients.  Fold in the nuts.  Do not over mix.  (Lumps allow for a lighter, fluffier bread.)

Pour batter into prepared pan and bake 1 hour, until a toothpick inserted comes out clean.

(Or 25 minutes as muffins, 325 convention.) Cool in the pan 15 minutes before serving.

Source: Peter Berley and Ellen Arian

                                                                  Copyright 2010