**Made these at the request of my husband for more "high protein" snacks. I doubled the original recipe to make a full 9 x 13 of these. I have not tried the variations but the original recipe is very good. Used honey as the syrup but molasses might make them a bit firmer.
Ingredients:
- 2 1/2 cups crisp rice cereal (e.g., Rice Krispies )
- 2 cups uncooked quick-cooking oats
- 6 tablespoons ground flaxseed ( flaxseed meal)
- 1/2 cup finely chopped dried fruit (e.g., raisins, dried cranberries, dried cherries, etc.)
- 1/2 cup finely chopped nuts (preferably roasted or toasted)
- 1/2 cup brown rice syrup (or honey, maple syrup, or light molasses)
- 4 tablespoons dark brown sugar
- 2/3 cup nut butter (e.g., peanut, almond, cashew, soynut )
- 2 teaspoon vanilla extract
Optional: 1 teaspoon ground cinnamon
Combine the rice cereal, oats,
flaxseed meal, dried fruit, and nuts in a large bowl
Bring
the syrup and brown sugar to a boil in a small saucepan over
medium-high heat, stirring constantly; remove from heat. Stir in nut
butter and vanilla until blended.
Pour nut butter
mixture over cereal mixture, stirring until coated (mixture will be
stiff). Press mixture firmly into an 8-inch square pan (sprayed with
nonstick cooking spray) using a large square of wax paper. Cool in pan
on a wire rack. Cut into 12 bars. (Wrap bars tightly in plastic wrap and
store in the refrigerator).
Nutrition per serving (1 bar):
Calories 228; Fat 7.4g (poly 2.3g, mono 4.1g, sat 0.9g); Protein 10.8g; Cholesterol 5mg; Carbohydrate 34.3g; Sodium 156mg)
Variations: Chocolate Chip Cookie Replace
the dried fruit with an equal amount of semisweet miniature chocolate
chips (or carob chips). Combine the cereal mixture with the syrup
mixture, then let the combined mixture stand 10 minutes before adding
the chips.
Peanut Butter Cookie Use
chopped dates for the dried fruit and dry roasted peanuts for the nuts.
Use honey, or half honey-half molasses for the syrup and peanut butter
for the nut butter.
Will You Cherry Me? Use chopped dried tart cherries for the fruit and lightly salted roasted almonds for the nuts. Use any nut
butter (almond butter is great, but I know, very expensive, and add 1/4 teaspoon almond extract.
Apple Pie Use
chopped dried apples for the fruit and rice syrup or honey for the
syrup. Be sure to add the cinnamon option, and use toasted
walnuts or pecans for the nuts.
Recipe: http://www.wellsphere.com/healthy-cooking-article/homemade-cliff-bars-no-bake/78972