If you’re craving a crunchy, yet chewy treat, these bars are for you. They also travel well in a sandwich bag!
Fruit and nut popcorn bars
Ingredients:
- Cooking oil spray
- 7 cups fat-free air-popped corn (6 tbsp kernels)
- 2 ½ cups bran buds cereal
- 2 cups old-fashioned rolled oats
- ½ cup raisins
- 6 tbsp unsweetened shredded coconut
- ¼ cup ground flaxseed
- 24 raw almonds, chopped
- 10 dried apricots, thinly sliced
- ½ cup brown rice syrup
- ½ cup honey
- 1 tbsp vanilla extract
- 1/3 cup powdered peanut butter (or 2 tbsp reduced-fat peanut butter)
- ¼ tsp salt
Method:
Preheat oven to 350F. Spray a 13 X 9-inch baking pan with cooking oil.
In large bowl, combine popcorn, bran cereal, oats, raisins, coconut, flaxseed, almonds, and apricots; stir well.
In a small saucepan, combine brown rice syrup, honey, vanilla peanut butter, and salt. Cook, stirring over medium-low heat for 5 minutes.
Pour over popcorn mixture and stir until all ingredients are coated.
Pour mixture into the baking pan. Cover with wax or parchment paper (or use slightly wet hands) and firmly press mixture into baking pan.
Refrigerate for at least 2 hours before cutting into bars.
Makes 20 servings (1 bar per serving)
Calories: 187, Carbs: 36 g, Protein: 4 g, Fat: 5 g, Fibre: 8 g
Courtesy Harley Pasternak