1 cup rice cereal (such as Rice-Krispies or equivalent)
1 cup uncooked quick-cooking oats (whole or ground in food chopper)
1/3 cup nut butter (almond, cashew, peanut, etc)
¼ cup chopped dried fruit (your choice)
¼ cup chopped nuts (walnuts & almonds work great but use what you like)
¼ cup brown rice syrup (or honey or molasses)
1 Tbsp honey (save for the end)
2 Tbsp dark brown sugar
3 Tbsp ground flaxseed
1 tsp vanilla extract
1 tsp ground cinnamon
1. In a large bowl, combine the rice cereal, oats, flax, cinnamon, dried fruit and nuts. Mix well. A large bowl is recommended because you will need extra room for when the other ingredients are combined later.
2. In a small saucepan, bring the syrup & brown sugar to a boil (stir constantly); remove from heat. Stir in the nut butter and vanilla.
3. Pour the hot nut butter mixture into the bowl of dry ingredients, stirring well (mixture will be thick.) Use a piece of wax paper to press the mixture into an 11 x 9” pan (that has been sprayed with cooking spray.)
4. Let cool.
5. Drizzle the 1 Tbsp of honey over the top of the pressed, cooled mixture. Cut into 12 bars.
6. Wrap each bar individually in plastic wrap. Store in the refrigerator.
This recipe makes 12 bars. Each bar contains 140 calories, 6g Total Fat, 19g Total Carbohydrate, 4g Protein.
Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her Facebook community.