Recipes

Wheat & Berry Bars

Whole grains, blueberries, raspberries, sunflower seeds and more provide fibre, Vitamin B's and quick energy. Freeze bars, ready for a quick breakfast, mid-morning snack or a healthy treat after a workout.

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Tip: The foil base lining the pan makes removing and cutting the cooled bars a snap.

Prep Time: 15minutes
Cook Time: 45 minutes
Makes: 12- 16 large bars

Ingredients

2 cups (500 mL) whole wheat flour
¼ cup (125 mL) wheat germ
2/3 cup (175 mL) brown sugar
2/5 tsp (2mL) salt
1 cup (250 mL) soft butter
1 cup( 250  mL) raspberry jam

1 cup (250 mL) fresh or frozen blueberries or raspberries
¼ cup (125 mL) wheat flakes
¼ cup (125 mL) unsalted, toasted sunflower seeds
1/5 cup (60 mL) brown sugar


Instructions

Preheat oven to 375°F (190°C).

Line a 9x13inch (23 x 33 cm) baking pan with two pieces of foil which overlap in the middle, with extra foil hanging over the edges.

In a large mixing bowl blend with a wooden spoon or electric mixer the flour, wheat germ, brown sugar, salt and soft butter until mixture resembles small gravel. Reserve 1 cup (250 mL) and press remaining mixture firmly into the bottom of the baking dish.

Bake in oven for 15 minutes until edges start to brown. Remove and cool slightly.

In a small bowl stir together jam and berries. Spread evenly over base in pan.

Return reserved mixture to mixing bowl, and stir in wheat flakes, sunflower seeds, and brown sugar. Sprinkle evenly over jam mixture, pressing down firmly.

Bake for 20-25 minutes until bubbly and browned. Cool completely before using foil sides to remove the entire recipe with foil to a cutting board. Cut into 12 or 16 squares, depending on the size of bar desired. Wrap individually and refrigerate for one week or freeze for up to one month.