This is by far my favorite homemade bar recipe! It’s one of those recipes that came from a friend of a friend, so I surely can’t take credit for it. This recipe makes 16 even-sized, thick, dense bars. They’re tasty and satisfying! I use them as snacks while traveling, hiking, and quick on-the-go snacks as a busy mom. I personally add some protein powder to the recipe to boost the protein content.
Feel free to modify the type of nuts and dried fruit you use in the recipe. Use whatever you love to eat!
I N G R E D I E N T S
1¼ cup oatmeal, dry
1 c. almond---crush them to desired size and then toast them briefly on the stove
¼ c. pecans or walnuts---crush and toast same as almonds
1 c. puffed rice cereal
¼ c. sunflower seeds
1 Tbsp. chia seed
¼ c. ground flaxseed
½ c. millet, raw, uncooked
½ c. dried cranberries or any dried fruit--you could chop up dates
½ teaspoon salt
1 teaspoon cinnamon
¼ c. peanut butter (possible substitutes: almond butter, sunflower seed butter)
1 teaspoon vanilla or almond extract--I used almond
¾ c. brown rice syrup (optional. add little by little and taste as you go)
If desired, 1 to 4 scoops protein powder. I like to use vanilla whey protein.
You will need an 8 x 8 pan. Spray it with non-stick spray.
D I R E C T I O N S
First, toast the nuts to bring out their flavor.
Next, mix all dry items together in a large bowl, including the nuts (except for the protein powder). Set aside.
In a saucepan, stir together the brown rice syrup and peanut butter on medium heat. Tip: take note of this consistency because as you add the protein powder, the mixture may thicken too much, and you will want to slowly add water to keep the consistency the same. If you include protein powder, slowly add it at this point, a little at a time and continue stirring. I add 4 scoops of protein powder and with this amount, the mixture starts to thicken, which is when I slowly add water to it. Add the vanilla/almond extract towards the end. Stir everything until smooth.
When you remove the mixture off the heat, stir it into the dry ingredients fairly quickly. You may need to use your hands to get everything evenly distributed. Press into an 8 x 8 pan. It helps to use wax paper to compact the mixture as firmly as possible.
I always refrigerate mine, but they are easier to bite into when they’ve been sitting at room temperature for a while.
Let me know if you have any questions and Enjoy!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods