I attended an Animal Law Conference and one of the presentations was on the vegan diet and the unique nutritional needs of a vegan. I immediately bought a stronger dosage of B12 and a bottle of black strap molasses. Black strap molasses has iron, calcium, potassium, and a flavor that takes getting used to. I tried it in coffee, coconut milk, and on cecina [see my recipe for this garbanzo flour cake]. Then I decided to make an energy bar or cake for my lunches this week!
9″ cast iron pan that is well-seasoned [cooking acidic foods like applesauce in cast iron also increases the iron content in the cake]
16 0z can of unsweetened apple sauce
1 large pear – diced
3 tablespoons molasses
2 cups raw oats
1 heaping tablespoon of flax meal mixed with 3 tablespoons of water to replace egg
1/4 cup golden flax seeds
1 cup hulled sunflower seeds
Combine all and pour into an oiled 9″ cast iron pan. Bake in a pre-heated 350 degree oven for about a half hour. The dark color of the molasses will make it hard to see a golden surface so I tapped the surface of the cake until it made the hollow noise you hear when a loaf of bread is done.