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  • No Bake Emergency Cliff Bars

    1 vote
    No Bake Emergency Cliff Bars
    Prep: 20 min Servings: 12
    by Emily H
    6 recipes
    >
    These bars are awesome and perfect before sports activities or when you need a snack that hits the spot. 5 grams of fibre and almost 7 grams of protein, combined with healthy fat and Omega 3s from ground flaxseed, a super food! The key to these is achieving the right consistency by stirring like a mad man and then pressing the mixture firmly! I recommend using an automatic mixer, or crushing the cereal a little if stirring manually, especially if Cheerios is selected as the Cereal. I recommend using MaraNatha peanut butter. It is all natural and organic, but it maintains a nice smooth consistency- no oil separation, and no mess. I never actually measure out 1/6c of the peanut butter. Simply add your honey into a glass measuring cup until you reach the 1/2 cup, and then top off with the natural peanut butter until it hits 2/3. You can substitute the cereal for anything you want- Brown Rice Krispies work well, and so does raisin brain. Cinnamon, coconut, and a dash of nutmeg all add nice flavour/variations as well. One of the most successful recipes was dried cranberries and coconut instead of raisins and almonds. If when you press the mixture, it isn't holding together well at all, try pressing with a wooden spoon or metal spoon. If it still isn't holding well together, try adding another 1/4 of hot honey and re-mixing. Here is the actual nutritional breakdown: 210 calories per bar 6 grams protein 3.5 grams of fibre

    Ingredients

    • 1/2 cup honey
    • 1/2 cup natural peanut butter
    • 2 cups Raisin Bran
    • 2.5 cups Instant Oats
    • 1/2 cup raisins
    • 1/2 cup almonds
    • 1/2 cup ground flaxseed
    • 1 tsp vanilla (optional)

    Directions

    1. Mix the dry ingredients in a large bowl.
    2. Microwave the honey and peanut butter in the glass measuring cup for 30 seconds.
    3. Add the vanilla, stir thoroughly, and microwave for another 30 seconds. Do not lick the spoon, trust me! Very hot.
    4. Add half of the honey/peanut butter mixture into the bowl.
    5. If stirring manually, use a spatula. The mixture sticks to wooden spoons too much. Or use the automatic mixer.
    6. Mix more. Add the liquid. Mix until your arm feels like it will fall off, 5 minutes, or until the ingredients really clump together well.
    7. Wash hands thoroughly and press the mixture into a 9x9 pan extremely firmly.
    8. Press harder! Put all your weight down and use the heel of your hands.
    9. Cover with Saran wrap and refrigerate for 1-2 hours.
    10. Cut up into squares, wrap with Saran, and freeze. Or keep in refrigerator for 1 week.

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