I’m bringing back my recipe posts, at least I am this week. If I can get some photos of some of the new foods I’ll be cooking over the next little while, I’ll make it a regular weekly thing again.
This week, I’m giving total credit where credit is due – Caitlin from HTP kept raving about these peanut butter bars, so I popped over to Anne’s website to check them out. Simple, delicious, and good for you too – how can you lose? I’ll be the first to say, I made some modifications – I used corn syrup, not brown rice syrup (I looked in at least 6 stores, only 1 carried it and they were sold out. Google told me I could sub corn syrup. Next time I’m going to try honey instead – healthier.). I added two types of dried fruit, and skipped the chia seeds and ground flax seed. I also wonder how these would taste if you added protein powder – next time I may add some of my vanilla Vega protein powder (plant based, gluten free goodness).
So here’s what I used:
1 3/4 cups rolled oats
1 cup brown rice Rice Krispies
1/4 cup pumpkin seeds (salted)
1/4 cup sunflower seeds (salted)
1/4 cup raisins
1/4 cup chopped dried apricots
1/4 cup shredded coconut
1/2 cup corn syrup
1/3 cup natural smooth peanut butter
1 tsp vanilla extract (not pictured)
First I measured all the dry ingredients into a large bowl (I made a double batch this time).
Then I measured the wet ingredients into a microwave safe container.
I microwaved the wet ingredients for 30 seconds (my peanut butter was a new jar, so already room temperature. Had it been cold, I would have microwaved longer to soften more.) and poured them over the dry ingredients.
Mix well (very well, the mixture winds up pretty loose and crumbly like granola would), then press into a flat pan (9×13 works well for a single batch; I used a large cookie sheet for the double batch).
Chill in the fridge for a couple of hours, then cut into 12 (24) equal pieces. Wrap individually and store in the fridge.
These bars are yummy (even my kids like them), relatively healthy, and an easy convenience food to keep on hand for a snack after a workout or a quick breakfast on the go. You can do so much to them too – I want to try them with dried cherries, or with walnuts and pecans instead of pumpkin & sunflower seeds. Almond butter would be good too!
Nutritional Data (based on 12 bars):
Protein: 5 grams
Carbs: 29 grams
Fats: 8 grams
The rough cost estimate breaks out like this:
Corn Syrup: $1.00
Peanut Butter: $.50
Rice Krispies: $.75
Pumpkin seeds: $.75
Sunflower seeds: $.50
Vanilla extract: $.05
Per serving: $.43
If I used brown rice syrup and added protein powder, the cost would go up, but I pay almost $1.00 each for Clif bars, and these make an awesome substitute, so I think it’s worth experimenting.
Goals update: First day at new job was great! Running hills… happened. It was hard, but it happened. So did the swim drills. As for the blog post, well I finished this one. 🙂
1. P90X workout
2. 2 blog posts
3. Meal plan for the week