This carbohydrate-rich bar, full of nuts, seeds, fruit and oats, was adapted from Amy Harrison's prize-winning submission in the Plains (Georgia) Peanut Festival recipe competition sponsored by The Peanut Institute. It includes a little protein, and is a great grab-and-go pre-workout snack on mornings when you don't have time to digest a full meal.
Active Time: 15 minutes |
Total Time: 1 1/4 hours
1/2 cup dry roasted salted peanuts
1/2 cup roasted sunflower seeds, or other chopped nuts
2 cups raisins, or other chopped dried fruit
2 cups rolled or instant oats
2 cups toasted rice cereal, such as Rice Krispies
1/4 cup toasted wheat germ, (optional)
1/2 cup creamy or crunchy natural peanut butter
1/2 cup packed brown sugar
1/2 cup light corn syrup, or honey
1 teaspoon vanilla extract
Coat an 9-by-13-inch baking pan with cooking spray.
Combine peanuts, sunflower seeds (or other nuts), raisins (or other dried fruit), oats, rice cereal and wheat germ (if using) in a large bowl.
Combine peanut butter, brown sugar and corn syrup (or honey) in a large microwaveable bowl; microwave on High until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated.
Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Let stand for about 1 hour to harden. Cut into bars.
Per serving :
9 g Fat;
1 g Sat;
2 g Mono;
0 mg Cholesterol;
42 g Carbohydrates;
5 g Protein;
3 g Fiber;
95 mg Sodium;
242 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 carbohydrate (other), 1 1/2 fat
Tips & Notes
Make Ahead Tip: Individually wrap in plastic and keep at room temperature for up to 1 week or freeze for up to 1 month. Thaw at room temperature.