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Don's Fruit Bars

Printer Version
Lacto Vegetarian — 1 to 2 Carb Choices(See Nutrient Data)
© 2006 Updated 2014

Use Ener-G Bakihg Powder and you'll succeed in making what will become a very popular bar or cookie for you and your friends. These will disappear quickly.
Nutritional Information
Sodium Per Recipe: 404.7 mg
Sodium Per Fruit Bar (54): 7.495 mg
Sodium Per Fruit Bar (24): 16.9 mg


Nutrient Data Per Fruit Bar (54):
Calories: 75.4
Protein: 1.293 g
Carbohydrate: 11.8 g
Dietary Fiber: .405 g
Total Sugars: 7.307 g
Total Fat: 2.85 g
Saturated Fat: 1.267 g
Monounsaturated Fat: .687 g
Polyunsaturated Fat: .648 g
Cholesterol: 20.2 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .115 g Total Omega-6 FA: .045 g
Potassium: 88.6 mg
Sodium: 7.495 mg
Vitamin K: .317 mcg
Folic Acid: 7.13 mcg

Nutrient Data Per Bar (24):
Calories: 169.6
Protein: 2.908 g
Carbohydrate: 26.5 g
Dietary Fiber: .912 g
Total Sugars: 16.4 g
Total Fat: 6.412 g
Saturated Fat: 2.851 g
Monounsaturated Fat: 1.545 g
Polyunsaturated Fat: 1.457 g
Cholesterol: 45.4 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .26 g
Total Omega-6 FA: .102 g
Potassium: 199.2 mg
Sodium: 16.9 mg
Vitamin K: .713 mcg
Folic Acid: 16 mcg

FOOTNOTE

*Or 8 level tablespoons non-trans-fat Crisco. Add 1/8 teaspoon of ground cinnamon to recipe if using non-trans-fat Crisco. Note biggest change is with saturated fats and the Omega-3 and Omega-6. Cholesterol also drops as does Vitamin K.

For 24 bars with Non Trans Fat Crisco instead of unsalted butter:
Calories: 172.6
Protein: 2.868 g
Carbohydrate: 26.5 g
Dietary Fiber: .912 g
Total Sugars: 16.4 g
Total Fat: 6.593 g
Saturated Fat: 1.433 g
Monounsaturated Fat: 2.222 g
Polyunsaturated Fat: 2.647 g
Cholesterol: 35.3 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .23 g
Total Omega-6 FA: 0 g
Potassium: 198.1 mg
Sodium: 16.3 mg
Vitamin K: .383 mcg
Folic Acid: 16 mcg


For 54 bars with Non Trans Fat Crisco:
Calories: 76.7
Protein: 1.275 g
Carbohydrate: 11.8 g
Dietary Fiber: .405 g
Total Sugars: 7.306 g
Total Fat: 2.93 g
Saturated Fat: .637 g
Monounsaturated Fat: .988 g
Polyunsaturated Fat: 1.177 g
Cholesterol: 15.7 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .102 g
Total Omega-6 FA: 0 g
Potassium: 88.1 mg
Sodium: 7.266 mg
Vitamin K: .17 mcg
Folic Acid: 7.13 mcg


Makes 54 1 ½" by 1 ½" Bars
Or
Makes 24 2" x 3" Bars

Batter
  • 2 cups sifted all-purpose flour (5 mg)
  • 3/4 teaspoon mace (1.02 mg)
  • 1/2 teaspoon cinnamon (.299 mg)
  • 1 stick unsalted butter* (12.4 mg)
  • 1-cup white granulated sugar (trace)
  • 1-cup dark Brown sugar firmly packed (85.8 mg)
  • 4 large eggs (252 mg)
  • 1 tablespoon nonfat milk with vitamin A (6.431 mg)
  • 1 tablespoon Grandma's Robust Molasses (22 mg) (15 mg)
  • 2 teaspoons Ener-g Baking Powder (6.75 mg)
Add Fruit & Nuts
  • ½ cup unsalted walnuts, lightly chopped (1.17 mg)
  • ¾ cup dried apricots, chopped (9.75 mg) ½ cup seedless black raisins, packed (9.075 mg)
Let butter stand in room temperature for a few hours.

Preheat oven to 350o F.

Prepare jelly roll pan. You can use parchment (cooking) paper or grease the pan and flour dust it.

Chop fruit, mix together and set aside in a small bowl.

Sift flour and mace, Ener-g and cinnamon together and set aside.

In a medium size mixing bowl beat together the softened butter with the white and brown sugar. Add eggs as needed for beating until you add all four eggs. Add molasses. Add flour mix and beat until smooth.

When done, pour all fruits and nuts into batter, quickly stir with a wooden spoon or large rubber spatula.

Spread immediately onto the jelly roll pan. If using cooking paper you'll have to hold the paper down while you spread and flatten the batter with a large spatula. There is enough here to cover the entire pan.

Put into oven immediately and bake fro 25 to 30 minutes. (In most ovens 25 minutes is all you'll need.)

Removed from oven when done. Sliced into 54 1 ½ inch by 1 ½ inch squares or into 24 2" x 3" pieces. If using paper, slide onto cooling rack. If baking on the metal pan then lift off pan with large spatula (pancake turner) and place on cooling racks.

When cool, store in zipper tight bags. These will freeze for a few months if you want to save them for a daily snack or for future use.

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