Flax Recipe- Can you help me make it healthier?

[aspire]

I found a snack recipe using flax seeds, but there's an awful lot of sugar in it (don't gasp at the 1st 2 ingredients). Being a novice at cooking and baking, I'm not even attempting to change this one up myself, but I thought somebody here would surely have some ideas on replacements/alterations. I bought the ingredients last night and am willing to make a few batches using substitutions to find just the right mix, just don't know quite where to start. Maybe out of this, we can come up with an original SHE Flax recipe!

Original Recipe:
Nat's Flax Snacks
1 c. corn syrup
1 c. brown sugar
1 c. smooth peanut butter
1 c. ground flax
1 tsp. vanilla
6 c. Rice Krispies
Mix together the first 5 ingreds in a saucepot over low heat until melted & smooth. Add RK's to the pot and stir. Pour contents into a buttered 9x13 pan. Press down to flatten. Stir, cool, and cut into 8 bars.

Geez! The nutritionals in MC for one snack is:
Cal 547
Fat 23 g
Fib 8 g

My first suggestion would be to increase the amt of servings. 8 servings from a 9x13 pan seems like more than a snack.

[Maple]

I think this is a thumbs down recipe and would pass on it. With that much sugar you might as well eat a jar of honey. Now here's a recipe that IS good for you which uses flax:


2 Point Health Bars

1 cup whole wheat flour
1/4 cup soy flour
1 cup uncooked rolled oatmeal, not quick oats
1/4 cup Splenda
1/2 tsp baking soda
1 cup unsweetened applesauce
1 whole egg or egg substitute
1 tsp. pure vanilla extract (not artifical)
!/4 cup whole flax seeds
1 cup dried cranberries

Combine flours, oatmeal, sugar substitute and soda; add applesauce, egg, and vanilla. Mix well. Add flax seeds and cranberries. Pour into a 13 x 9 pan which has been sprayed with a no calorie cooking spray or lined with parchment. Bake at 350 for 20 - 25 minutes. Cool and cut into 15 bars.

I package these individually and freeze them.

[ February 24, 2004, 06:26 PM: Message edited by: Maple ]

[aspire]

Maple, thanks for the advice. I guess I should pass on it, I was hoping maybe someone had some suggestions for alterations, but thinking on it, even the RK's have sugar, so it would be a sugar-fest recipe no matter how it's altered.

Now I need to figure out what to do with a box of RK's graemlins/crazy.gif , but everything else I can use for another reason (I didn't buy the corn syrup in hopes of using some type of substitute, so I didn't lose out on that one).

Your recipe looks good. I have everything but the cranberries, so I'll be trying this one out. Thanks.

[SSKatie]

Mix your RK's in with another cereal that's high-fiber! :D