Cranberry Bars

Try this recipe with spelt flour to benefit from whole grains without the heaviness of whole wheat flour. Coconut butter has a more varied fat profile and less saturated fat than pure butter. Brown rice syrup causes lower fluctuations in blood sugar levels than natural sugar. Combining all three makes a snack you can feel good about.

Cranberry Filling

3 cups (750 mL) dried cranberries
1/4 cup (60 mL) raisins
1/4 cup (60 mL) dried apricots, chopped
1/4 cup (60 mL) crystallized ginger, chopped
1/2 cup (125 mL) natural sugar or honey
1 cup (250 mL) pomegranate juice

Base and Topping

2 cups (500 mL) spelt or whole wheat flour
1 1/2 tsp (7mL) ground ginger
1/4 tsp (1 mL) salt
1 cup (250 mL) rolled oats
3/4 cup (185 mL) raw sunflower seeds
3/4 cup (185 mL) coconut butter
1/4 cup (125 mL) brown rice syrup

To prepare filling, combine dried fruit, honey, and pomegranate juice in a medium saucepan and bring to a boil over medium heat. Stir until mixture thickens, about 5 to 10 minutes.

To prepare base and topping, preheat oven to 350 F (180 C). Grease a 9 x 13-in (23 x 33-cm) baking pan. Mix together all base ingredients in a large bowl, blending in coconut butter with fingertips until mixture looks like moist crumbs. Set aside 1 1/2 cups of mixture for topping, and press remaining crumbs firmly into bottom of baking pan. Bake 15 minutes.

Remove from oven and spread with cranberry filling. Sprinkle remaining crumbs on top and bake another 30 minutes. Allow to cool before serving.

Makes 12 bars.

source: "One Glass a Day", alive #296, June 2007