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Whole Grain Fruit and Nut Energy Bars

Whole Grain Fruit and Nut Energy Bars

Get Ready

Servings: Serves 12

Prep Time: 15 minutes

Cook Time: 12 minutes

Ingredients: Add ingredients to List

Whole Grain Fruit and Nut Energy Bars
11/2 cup Cereal, Cheerios
3/4 cup Cereal, Crispy Brown Rice
1/3 cup Slivered almonds
1/4 cup Dry roasted sunflower seeds, unsalted
11/2 oz Milk, nonfat/skim, pwd
1/4 cup Deglet Noor dates, pitted and chopped
1/4 cup Dried apricots, chopped
1/4 cup Currants, dried
1/3 cup Honey
1/4 cup Peanut Butter, natural

directions:

These bars bring together the protein of nuts, the fiber of dried fruit, and a great energy burst from honey.
1. Preheat oven to 350 F. Coat an 8-by-8-inch baking pan with vegetable cooking spray.
2. In a large bowl, mix Os cereal, rice cereal, almonds, sunflower seeds, milk powder, dates, apricots, and currants. Set aside.
3. Combine honey and peanut butter in a small, heavy-bottomed saucepan. Heat over medium-low heat, whisking constantly, for about 5 minutes, until mixture is liquefied and very easy to stir. Using a rubber spatula, immediately pour and scrape hot peanut butter mixture over cereal mixture. Stir until thoroughly mixed, breaking up clumps of fruit and nuts as necessary.
4. Transfer mixture to prepared pan and distribute evenly. Holding a piece of waxed paper, press down on mixture with your hand to compact it. Bake at 350 F for 10 to 12 minutes, or until top is just beginning to brown. Set pan on wire rack and cool completely, about 2 hours. Once cool, cut into 12 rectangular bars by dividing pan into 3 rows by 4 rows. Store at room temperature in an airtight container for up to four days.
Source: Hannaford fresh Magazine, March - April 2009

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Quantity Ingredients  
11/2 cup Cereal, Cheerios  
3/4 cup Cereal, Crispy Brown Rice  
1/3 cup Slivered almonds  
1/4 cup Dry roasted sunflower seeds, unsalted  
11/2 oz Milk, nonfat/skim, pwd  
1/4 cup Deglet Noor dates, pitted and chopped  
1/4 cup Dried apricots, chopped  
1/4 cup Currants, dried  
1/3 cup Honey  
1/4 cup Peanut Butter, natural  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 12
Base Nutrients
Calories 146 kcal (7%)
Calories from Fat 117 kcal (0%)
Total Fat 13 g (20%)
Saturated Fat 9 g (45%)
Cholesterol 1 mg (0%)
Sodium 67 mg (2%)
Total Carbohydrates 26 g (8%)
Dietary Fiber 9 g (36%)
Protein 11 g (18%)
Vitamins
Vitamin A 207 IU (4%)
Vitamin C 7 mg (11%)
Minerals
Calcium 60 mg (1%)
Iron 11 mg (18%)
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