I’ve been making a variation of my childhood treat – Rice Krispy Squares for years. This is my latest spin on the old classic, coming in at #21 in the variation department. This is a great recipe to get your younger kids to help with. Remember, if they make it they usually eat it.
4 cups (1L) whole grain cereal flakes – see below
1 cup (250 mL) Kellogg’s Bran buds™
½ cup (125 mL) dried cranberries or blueberries
¼ cup (60 mL) raw, unsalted sunflower seeds
½ cup (125 mL) at least 60% bittersweet chocolate chips – see below
2 tbsp (30 mL) natural smooth peanut butter, it has to be natural
½ cup (125 mL) brown rice syrup – see below
- Line an 8-inch square (2-L) pan with parchment paper or lightly spray with oil. Set aside.
- In a large bowl mix together the whole grain cereal flakes, Bran Buds, dried cranberries, sunflower seeds, and chocolate chips. Set aside.
- In a small saucepan over medium heat mix together peanut butter and brown rice syrup until the peanut butter has melted. Quickly pour over cereal mixture and stir until it is well coated.
- Spoon into pan. Dampen hands and press firmly into the pan. Firmly being the operative word here. Pop the pan into the fridge for 2 hours or until firm then cut into 16 bars. No room in the fridge? Leave it on the counter to firm up. Takes about 4 hours unless it’s a damp humid day, then you’ll have to make some room in your fridge.
- Store in an airtight container at room temperature for up to 3- 4 days.
Makes – 16 bars
Each bar contains:
147 Calories, 5.2 g Total Fat, 1.7 g Sat Fat, 0 g Trans Fat, 70 mg Sodium, 24.7 g Carbs, 5 g Fibre, 13.9 g Sugar, 2 g Protein.
Diabetes Food Choice Values Per Serving 1 ½ carbohydrates, 1 fat
- I use Nature’s Path Organic Flax Plus Multibran cereal.
- I use 60% cocoa mass chocolate chips when kids will be eating the treat. Any higher and the chocolate tends to be a bit too bitter for their taste buds.
- Brown rice syrup is made by steeping brown rice with a special enzyme preparation. The starches are broken down and converted into a smooth sweet liquid. It has a deep amber colour and is very thick, and half as sweet as white sugar. you can find it in a health food store or a larger grocery store if they have a health food section.
- I use Lundberg Organic Brown Rice Syrup. Some larger grocery stores that have a big health food selection will carry this, if not, this is one of the few items in the book that you need to go to a health food store for, but it’s worth the shopping trip. While you are there you might want to pick up some cocoa nibs too.