Five Minute No-Bake Granola Bars

I'm avoiding the "S" word this week (hint: it rhymes with cool). I'm just not ready to get back to the hustle and bustle that comes with the arrival of September, so I'm avoiding any talk of it, which is why you aren't seeing posts upon posts of recipes for the lunchbox etc. here.  I'll let the bloggers take care of that for you because goodness knows there have been a ton of them making the rounds these days.

But the one thing I can't avoid or ignore is hockey season.  It came upon us fiercely this week with hockey camp, shooting practice, team fundraisers, skate sharpening, new sticks, mass quantities of stinky laundry and appetites that could rival any NHL player.  Which means it's time to start thinking of lots of snacks for sports.

When I came acorss this granola bar recipe I thought it fill the bill perfectly.  No refined sugars, whole grains, protein and flax.  The fact that it can be made in five minutes and it's a no-bake recipe only increased it's potential in my mind. I've made the recipe six times in the past eight weeks, and the boys haven't tired of it at all. In fact, they cheer (for real!) when they discover what I'm making.

And while I'm choosing to ignore it's impending arrival, I'm sure this will double up as an excellent after-school snack as well.  There, I said it.

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Five Minute No-Bake Granola Bars (adapted from Do It Delicious)

• 1 1/2 cups brown rice or multigrain cereal
• 1 cup old-fashioned rolled oats
• ¼ cup unsweetened finely shredded coconut
• ¼ cup flax meal
• 1/2 cup pumpkin seeds
• ½ cup brown rice syrup
• 6 tablespoons almond butter
• 1/2 teaspoon vanilla
• ½ cup chocolate covered sunflower seeds (or mini chocolate chips)

Spray an 8- by 8-inch baking pan with cooking spray and set aside.

In a large mixing bowl combine with the cereal, oats, coconut, flax meal, and pumpkin seeds.

In a small saucepan over medium heat, combine the rice syrup, almond butter and vanilla and cook 2 to 3 minutes, stirring, until melted and creamy. Pour over the cereal mixture and stir until well combined.

Once cooled stir in the sunflower seeds. Press evenly into the prepared pan and let cool completely (about 30 minutes). Slice into bars.

Tip: Brown rice syrup can be purchase at health food, organice and most large grocery stores.

 

Comments

[Paula]

The hockey season and the school semester will be a lot easier to bear with these bars tucked in the treat bags!

[Johanna]

What type of multigrain cereal do you recommend using?

[Jan Scott]

I think anything will work okay...multigrain cheerios or organic os would be perfect.

[Ann]

How do you think substituting grade b maple syrup for the brown rice syrup would work? I've never used brown rice syrup and would have to buy it, but have lots of maple syrup here.

[Jan Scott]

Hi Ann, 

I think it would be okay.  Maybe just use a little less than the recipe calls for since its thinner than the brown rice syrup.

[Teresa]

Hi Jan, is it possible to substitute the almond butter for something nut free?

[Jan Scott]

Hi Teresa - Good question...I think you might be able to use sunflower seed butter or something similar - maybe even tahini?  As long as the texture is similar I think it should work.

[lea]

I made the bars using peabutter, so the kids can take them to school. Worked great!

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