Grape Nuts Bars


3 C Grape Nuts cereal
1 C non-fat Soy Moo or any low fat soy milk or rice milk
1 C unsweetened applesauce
1 C raisins
2 t vanilla extract

Preheat oven to 350° F. Mix all ingredients together. Pour into a non-stick 9 inch square baking dish. Bake for 35 minutes or until firm. Cool and cut in 12 squares.

To add some interesting or favorite taste variations, add one or more t of any flavor extract (or any combination): coconut, banana, almond, mint, or cocoa powder. Various spices can also be added: nutmeg, allspice, cinnamon, ginger, clove, lemon and orange peel.

These bars keep well in the freezer and are excellent for traveling. With 1% or lite low-fat soy milk these are still only 4% calories from fat and with regular soy milk, only 6% cff.

12 squares, each: Calories 164, Fat 0.41 g. (2% cff), Carbohydrate 37.7 g., Protein 4.7 g.

Healing Heart Hint

Read the label on your package of soy milk - soy milk is not necessarily low fat. Regular soy milk has 5 g. fat from 150 calories per 8 oz serving, or 30% calories from fat. Some 'lite' soy milks and rice milks have about 3 g. of fat in 150 calories per serving, 18% cff. Health Valley Soy Moo has 110 calories, zero fat.

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