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Buckwheat Bars

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    I get hungry throughout the day and found that, by having one of these as a snack, my taste buds and my stomach are very grateful; the energy keeps me going and going. Vary the seeds, nuts, and fruits based on your preferences and what you have on hand.

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    1/3 cup (80 mL) organic buckwheat flour
    1 cup (250 mL) chopped, unsalted nuts (almonds, hazelnuts, walnuts, or pecans)
    1/4 cup (60 mL) unsweetened shredded coconut
    1/3 cup (80 mL) seeds (flax, chia, pumpkin, or sunflower)
    1 cup (250 mL) chopped unsweetened dried fruit (cranberries, raisins, apricots, dates, or cherries)
    1 tsp (5 mL) cinnamon
    1/2 cup (125 mL) unsalted butter
    1/4 cup (60 mL) honey
    1 tsp (5 mL) vanilla extract

    Preheat oven to 350 F (175 C) and grease 8 x 8 in (20 x 20 cm) pan.

    Combine dry ingredients and cinnamon together in bowl. In small saucepan, melt butter and honey, then stir in vanilla. Pour butter mixture over flour and nut mixture and stir to combine. Press into prepared pan. Bake for 20 to 25 minutes, or until set. Let cool and cut into bars.

    Makes 16 bars.

    Each serving contains: 179 calories; 3 g protein; 13 g total fat (5 g sat. fat, 0.3 g trans fat); 16 g total carbohydrates (10 g sugars, 3 g fibre); 4 mg sodium

    source: "Introducing Buckwheat Flour"alive #387, January 2015

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    Buckwheat Bars

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