On-the-go bars for breakfast

Sunset, May, 1992 by Karin I. Lipman

Chewy, mildly sweet but without any added fat

POWERHOUSE cookie bars turn breakfast on the run or anytime snacks into a wholesome treat.

These midly sweet and slightly chewy cookie bars are made without added fat and have egg whites (no yolks), whole-wheat flour or rolled oats, and crystallized ginger, dates, or raisins and bananas.

To store: wrap bars airtight and hold at room temperature up to a day; freeze to keep longer, pulling out a piece at a time, as needed.

Ginger Bars

1 cup whole-wheat flour

1/4 cup sugar

1/2 teaspoon baking soda

3 tablespoons coarsely

chopped crystallized

ginger

1/4 cup nonfat milk

1/4 cup molasses

2 large egg whites

In a large bowl, stir together flour, sugar, soda, and crystallized ginger. Add milk, molasses, and egg whites; beat until smoothly blended.

Spread batter evenly in a nonstick (or lightly oiled regular) 8-inch-square pan.

Bake in a 350[degrees] oven until cake begins to pull from pan sides and springs back when lightly touched in center, 20 to 25 minutes. Serve warm or cool, cut into about 2-inch squares. Store as directed, preceding. Makes 16 pieces.

Per piece: 64 cal.; 1.6 g protein; 0.1 g fat (0 g sat.); 15 g carbo.; 37 mg sodium; 0.1 mg chol.

Maple Date Bars

3/4 cup whole-wheat flour

1/2 teaspoon baking

powder

1/2 teaspoon baking soda

1/2 cup chopped dates

1/2 cup maple syrup

2 large egg whites

1/2 teaspoon vanilla

In a large bowl, stir together flour, baking powder, soda, and dates. Add syrup, egg whites, and vanilla; beat until smoothly mixed.

Spread batter evenly in a nonstick (or lightly oiled regular) 8-inch-square pan.

Bake in a 350[degrees] oven until cake is golden brown, just begins to pull from pan sides, and springs back when lightly touched in the center, about 20 minutes. Serve warm or cool, cut into about 2-inch squares. Store as directed below left. Makes 16 pieces.

Per piece: 62 cal.; 1.3 g protein; 0.1 g fat (0 g sat.); 15 g carbo.; 47 mg sodium; 0 mg chol.

Banana Oat Bars

1-1/3 cups all-purpose flour

1 cup quick-cooking

rolled oats

1/2 cup sugar

2 teaspoons baking

powder

1 teaspoon ground

cinnamon

1/2 teaspoon baking soda

1/2 cup raisins

1 cup mashed ripe

bananas (about 2

medium-size, 3/4 lb. total)

1/4 cup nonfat milk

2 large egg whites

1 teaspoon vanilla

In large bowl, stir together flour, oats, sugar, baking powder, cinnamon, soda, and raisins. Add bananas, milk, egg whites, and vanilla; beat until smoothly mixed.

Spread batter evenly in a nonstick (or lightly oiled regular) 9- by 13-inch pan.

Bake in a 350[degrees] oven until cake is golden brown, just begins to pull from pan sides, and springs back when lightly touched in center, 35 to 40 minutes. Serve warm or cool, cut into about 2-inch squares. Store as directed at left. Makes 24 pieces.

Per piece: 75 cal.; 1.8 g protein; 0.3 g fat (0.1 g sat.); 17 g carbo.; 59 mg sodium; 0.1 mg chol.