Monday, July 19, 2010

Almond, Date, and Honey Bars

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Kari's Almond, Date, and Honey Bars
12 bars

Crunchy, chewy, and not too sweet. Great for lunchbox or snack or breakfast.

1 cup oats
1/4 cup raw sunflower seeds
1/4 cup slivered almonds
1 Tbsp pepitas (raw pumpkin seed)
1 Tbsp sesame seeds
1 cup Rice Krispies (or other crisp puffed cereal)
1/2 cup raisins
1/2 cup chopped dates (4 large medjool dates)
1/4 cup almond butter
1 Tbsp turbinado sugar
1/4 cup honey
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 350F. Spray an 8x8 pan (glass works great) with cooking spray or line with parchment.

On a large rimmed baking sheet, spread oats, sunflower seeds, almonds, pepitas, and sesame seeds. Bake til toasty, 10 or 12 minutes, stirring halfway through. Remove from oven, let cool a few minutes, then transfer to a large bowl. Add Rice Krispies, dates, and raisins. Toss together.

Combine almond butter, turbinado sugar, and honey in a microwave safe bowl or 2-cup Pyrex measuring cup. Microwave 1 minute or until bubbly. Add salt and vanilla, and stir til well-combined. (You can also do this on stovetop in a small pan.)

Pour honey mixture over oats mixture and stir together until all ingredients are moistened. Transfer to prepared 8x8 pan. Press mixture firmly and evenly into pan. A piece of parchment paper over the mixture helps. Chill in refrigerator an hour or so.

Flip it out onto cutting board and cut into 12 even bars--cut once in half, then each half into thirds, then each third in half. Wrap bars individually in plastic wrap and store in refrigerator.

Per bar: 207 calories, 8g fat, 96mg sodium, 31g carb, 3g fiber, 16g sugars, 5g protein

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