Tropical Energy Bars
1/4 C. chopped walnuts
1 C. raisins
1/2 C. dried mango
1/2 C. dried ginger
1/2 C. dried papaya
1 C. whole-wheat flour
3 T. canola oil
1 T. vanilla or 1 t. coconut extract
1/4 t. salt
2 whole eggs
1 egg white
16 oz. crushed pineapple (canned may be substituted)
Preheat oven to 350 degrees. Toast walnuts in pan until golden brown,
approximately 8 minutes. Spray a 9-by-5-inch loaf pan and set aside.
Combine toasted walnuts, dried fruits and flour in large bowl and mix well. In
another bowl, combine remaining ingredients and mix well. Add to dry ingredients
and mix well. Spoon into prepared baking pan and bake approximately 1 hour or
until knife inserted in center comes out clean. Cool on rack.
Turn out of pan, wrap tightly, and refrigerate until cold. Cut into 16 slices,
then cut slices in half. Stores up to 2 weeks.
Makes 32 bars.
Nutrition data, per bar: Calories 67 (31 percent from fat); fat 2.3 g (sat .3 g,
mono 1 g, poly .8 g); protein 2 g; carbohydrates 11 g; fiber 1.01 g; cholesterol
13 mg; sodium 25 mg; calcium 8 mg.