Ingredients:
Pineapple Filling:
12 Ounces Dried Pineapple Rings
1.5 Cups Pineapple Juice, or other juice
Dry Ingredients:
1 Cup Whole Wheat Flour
1 Cup Oats
1 Cup Walnut Halves
1/2 tsp. Cinnamon, ground
1/2 tsp. Baking Soda
1 Pinch Salt
Wet Ingredients:
1/4 Cup Brown Rice Syrup
1/4 Cup Oil, canola or olive
1/4 Cup Pineapple Juice, or other juice
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Heat Oven To 350°
Tear or cut pineapple into smaller size pieces.
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Measure 1 1/2 cups of juice.
You can use just about any kind of juice that you have on hand.
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Place pineapple and juice into a large pan on the stove.
Bring liquid to a boil.
Stir the pineapple in the boiling juice from time to time.
Cook ingredients for a minute or two.
Remove pan from the heat and cover.
Leave pineapple covered in the pan for at least 15 minutes as you prepare the other ingredients.
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Gather and measure the dry ingredients.
Have ready a food processor with the cutting blade in place.
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Place dry ingredients into the food processor.
Pulse the machine on and off about 30 times.
You need to chop the nuts and oats into medium-small size pieces.
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Place dry ingredients into a mixing bowl.
No need to wash the processor.
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Use tongs or a spoon to remove the pineapple from the pan.
Leave any un-absorbed liquid in the pan.
Pineapple should be plump and soft.
Place pineapple into the food processor and run the machine for a minute or so.
The pineapple needs to be chopped up very fine.
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Gather and measure wet ingredients.
You may need to microwave the rice syrup in the jar, without the lid, for 10 seconds just to warm it.
Use any remaining juice from the pineapple pan plus extra juice to fill 1/4 cup.
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Pour wet ingredients over dry ingredients.
Wash hands well; you can also use latex kitchen gloves if you like.
Use one hand to mix and the other to hold the bowl.
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Gently toss and fold ingredients together.
Be sure to scrape the bottom with your hand as you mix.
All dry ingredients need to be incorporated into the wet ingredients.
Mixing will form a loose, chunky cobbler style dough.
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Sprinkle 60% of the dough into an un-greased two quart baking dish.
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Use your hands to press the dough into the dish to form the bottom crust.
You may need to use a bit more of the dough to fill in empty spaces or holes.
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Place pineapple filling over the bottom crust.
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Use you hands or a spoon to spread the pineapple filling evenly over the bottom crust.
You may need to moisten your hands with a bit of water if the pineapple is sticking to your fingers.
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Sprinkle remaining dough over the pineapple.
Press dough firmly into pineapple to form the top crust.
Place baking dish into the hot oven.
Bake for 30 minutes.
Remove and let cool before cutting into bars.
For best cutting results, cool, cover and place into the fridge overnight.
The bars cut much better when they are cold.
Wrap extra bars and freeze until needed.
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Nutrition Facts:
Serving Size 1 bar
Servings per Recipe 16 bars
Calories 230
Calories from Fat 77
Total Fat 10g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 61mg
Total Carbohydrate 33g
Dietary Fiber 3g
Sugars 16g
Protein 4g
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