I created this recipe a couple of years ago as an alternative to commercial nutrition bars. I could only stand the Lara Apple Pie bars for so much longer. Since creating these, I have shared them with athletes that I coach and also with kiddies that I teach...and both groups LOVE them. They are high in protein and fiber. I will say that they are slightly high glycemic, so not the best choice for those who have diabetes. However, endurance athletes need high glycemic carbs and a decent amount of protein immediately before, immediately after and during (especially you cyclists out there) exercise to keep the energy levels stable and to prevent glycogen depletition. This is also a great snack to take when hiking! Sticky, but fun!!!
Ingredients:
- 1 ¼ cups Old Fashioned Rolled Oats
- 1 ¼ cup brown rice kipsie cereal
- ½ cup oat bran
- 3 Tbs ground flax (optional)
- ¾ cups nuts of choice
(dry roasted slivered almonds work great as do chopped walnuts or pecans)
- ½ cup dried fruit of choice
(dried cranberries or cherries have been favorites among many..dried mango is great..and sometimes I'll add in 1/4 cup of dried coconut when I use the mango)
- 1 cup brown rice syrup
- 1/8 cup date sugar, beet sugar, succanat, or natural cane sugar
- 2 Tbs vanilla extract
Directions:
Mix all ingredients in a large bowl, except for the last three. In a small sauce pan over medium-high heat, heat the brown rice syrup with the “somewhat-healthy” sugar of choice until it boils. Remove from heat, add vanilla extract and mix well. Pour this over the dry mix and stir well. Pour the mixture into a non stick pan and flatten using a metal spatula with olive oil cooking spray sprayed on it. Let sit for 45 minutes and the cut into bars.
