Multiseed Cranberry Energy Bars

Multiseed Cranberry Energy Bars 150 Author: Canadian Living Credits: Multiseed Cranberry Energy Bars 150

When the honey boils down, it gets thick, syrupy and surprisingly less sticky. You can add nuts to these bars if you like – just substitute 1/2 cup of them for the pumpkin seeds.

  • Portion size 24 servings
  • Credits : Canadian Living Magazine: June 2012

Ingredients

  • 1/2 cup unsalted sunflower seed
  • 1/2 cup hulled pumpkin seed
  • 1/4 cup sesame seeds
  • 4 cups puffed brown rice cereal
  • 1 cup dried cranberry
  • 1 cup liquid honey
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon kosher salt

Method

Spread sunflower seeds, pumpkin seeds and sesame seeds on rimmed baking sheet. Bake in 350°F (180°C) oven until lightly toasted, about 6 minutes. Let cool. Transfer to large well-greased bowl; add puffed brown rice cereal and cranberries.

In large saucepan, boil honey with salt over medium heat, without stirring, for 5 minutes. Stir into puffed rice mixture until rice is well coated.

Immediately scrape into greased 13- x 9-inch (3.5 L) cake pan, pressing to smooth and level top. Let cool. With greased knife, cut into bars. (Make-ahead: Store individually wrapped bars in airtight container for up to 2 weeks.)

Nutritional facts Per bar: about

  • Fibre 1 g
  • Sodium 49 mg
  • Sugars 15 g
  • Protein 2 g
  • Calories 101.0
  • Total fat 3 g
  • Potassium 62 mg
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 19 g

%RDI

  • Iron 6.0
  • Fibre 0.0
  • Folate 4.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 1.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 0.0
  • Vitamin C 0.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Multiseed Cranberry Energy Bars

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