nutritional information

Per SERVING:

  • Calories: 220
  • Protein: 4 g
  • Total Fat: 9 g
  • Saturated Fat: 1 g
  • Carbohydrates: 33 g
  • Sodium: 20 mg
  • Fiber: 2 g
  • Sugar: 23 g
Vegan

Crispy Breakfast Bars

Crispy Breakfast Bars

Serves 4

If you're a fan of Rice Krispies treats, you'll love these crunchy-chewy bars. They get fiber and iron from whole grain puffed cereal and protein from almond butter.
  • 7 cups puffed whole grain cereal
  • ¾ cup dried cranberries
  • ¾ cup raisins or dried blueberries
  • 1 tsp. ground cinnamon
  • ¾ cup brown rice syrup or honey
  • ¾ cup almond butter
  • 2 Tbs. soy margarine or butter

1. Stir together cereal, dried fruits and cinnamon in large bowl.

2. Place syrup, almond butter and soy margarine in large, microwave-safe measuring cup. Microwave 1 1/2 minutes on high, or until hot and margarine has melted. Stir well, then pour over cereal mixture. Stir to coat.

3. Dampen hands with cold water. Press cereal mixture firmly into 9×9-inch square baking pan, re-wetting hands if necessary to keep mixture from sticking. Freeze 30 minutes. Cut into 15 bars, and store in refrigerator.

October 2005

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comments

Do you know that microwave use changes the chemical structure of the food. It is not good to use the microwave to melt foods.

Anonymous - 2011-07-20 20:44:53

Could you use coconut palm sugar and not honey?

Anna@Green Talk - 2011-05-24 22:42:58

The reason I didnt get hungry when getting fit and healthy was because I ate huge salads, and things like home cooked oatmeal with fresh fruit, and dinners with lots of steamed or stir fried vegetables with healthy grains. You have to eat hearty healthy filling foods that will provide you with fuel which burns fat. Something Weight Watchers taught me. Just because someone is vegetarian doesnt mean they choose healthy food. This is a must!!

MotherLodeBeth - 2011-05-24 20:22:08

@Meg .. the puffed cereal is going to cary a large amount of that sugar if you sub it out with some rolled oats you would have a more healthy forward bar!

Sommer Lean - 2011-05-05 09:09:37

I love these bars and have made them for years. They have never stuck together for me though. I always use honey, and I'm thinking of trying the brown rice syrup to see if that works better. Planning on swapping out the butter for coconut oil next time too. Any other suggestions?

Meagan - 2011-03-12 16:01:09

Does anyone have suggestions on making these shelf-stable? My daughter is doing the Appalachian Trail soon and I'd love to send them in her boxes as some nutritious love from Mom! Thanks.

Krispy - 2011-02-23 08:22:41

These bars sound delicious, nutritious and really easy to prepare. I plan on experimenting with various nut butters.

Natasha Reisner - 2011-01-28 09:52:19

@Tanya--you can get sesame seed butter at Trader Joes

Angie Mitlehner - 2011-01-23 16:19:33

What can I substitute the almond butter with so this will be nut free? I would like to send it to school in the kid's lunches.

Tanya - 2011-01-21 07:13:26

Barbara Neiman: for a low sugar bar, use coconut oil instead of the honey, use less dried fruit and instead use dried coconut, blanched almonds, cashews, macadamias, sprouted grains if you wish. I liked chopped dried apricots, dried or freeze dried berries, which give lots of nutrition for how much sugar they do have. Raisins are sweet, but for you they are not really nutrient dense. The blueberries, cranberries will be your best bet if you can find unsweetened dried ones. Then with the coconut oil, you will have to melt it and refrigerate the bars. They will melt a little at room temp. You can store bars, wrapped, in freezer, and eat soon after removing them. Experiment with how much oil to add so they don't melt apart. Use more nut butter also intstead of honey. Instead of using the fruit in chunks, what fruit you do choose to use can be pulverized in the food processor with the coconut oil and used as a sweet base for the bar--this will maximize your sweetness from eating the fruit.

Rachel Ernst - 2011-01-15 09:14:24

@ Meg: I would melt the almond butter and margarine together in a heavy bottomed sauce pan over low heat, then follow the rest of the recipe as indicated. I don't own a microwave either : )

Bekie - 2011-01-13 20:54:24

Do you have any sugar free recipes. That is my major request, I can't tolerate any sugar or need a bar with more like 7 or less grams of sugar in it. I would love to see a bar with less sugar.

Barbara Neiman - 2011-01-12 09:34:23

What about instructions for those of us who don't own a microwave?

Meg - 2011-01-11 17:50:33

Tanya -- try soy butter -- not a nut product & very tasty

Michelle - 2011-12-13 14:40:48