Sunflower Seed Granola Bars
Granola bars make a great snack at any time. You can wrap and freeze them separately for up to one month to pop into lunches in the morning.
Servings: 16
Ingredients:
| Nutritional Info | |
| Per bar: about | - |
| cal | 251 |
| pro | 6 g |
| total fat | 14 g |
| sat. fat | 1 g |
| carb | 30 g |
| fibre | 4 g |
| chol | 0 mg |
| sodium | 33 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 14% |
| vit C | 2% |
| folate | 17% |
-
1/3 cup (75 mL) corn syrup
1/3 cup (75 mL) liquid honey
1/3 cup (75 mL) vegetable oil
2 cups (500 mL) large-flake rolled oats
1-1/2 cups (375 mL) hulled unsalted sunflower seeds
1 cup (250 mL) rice crisp cereal
1 cup (250 mL) raisins or dried sliced apricots
1/2 cup (125 mL) sliced almonds
Preparation:
Grease 13- x 9-inch (3.5 L) metal cake pan or line with parchment paper; set aside.
In saucepan, bring corn syrup, honey and oil to boil over medium heat. Reduce heat and simmer until slightly thickened, about 5 minutes. Remove from heat; let cool slightly, about 1 minute.
Meanwhile, in large bowl, combine rolled oats, sunflower seeds, cereal, raisins and almonds. Pour syrup over top and stir to coat evenly. Pack into prepared pan, pressing firmly with back of spoon or greased spatula.
Bake in centre of 350°F (180°C) oven until golden brown, about 25 minutes. Let cool on rack. Cut into bars.
Additional Information
Source
Canadian Living Magazine: August 2005
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