Wednesday, 29 April 2015

Banana Nut Cereal Bars

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Whether you are rushing out the door to work, picking up the kids or coming home from your workout or the game, having quick healthy snacks on hand, will help you and your family grab the right foods when in a hurry. Simple ingredient's you most likely have on hand right now. If not, the ingredients like almond butter can be substituted for peanut butter or corn flakes instead of the rice crispy etc. There's not much to this simple & versatile recipe. This is my version of pumped up rice crispy squares.
 Let's get started :)


2 C quick oats
1 1/2 C vanilla rice crispy cereal 
1 large very ripe banana
1/3 C almond butter
1/3 C  walnut peices 
2 Tbsp coconut sugar
1 tsp vanilla extract
Topping ( optional )

1/4 C cacao nibs
1/4 C unsweetened shredded coconut
**use organic when possible**

Another option for a topping could be melting some more almond butter with a little coconut oil & cacao powder. I mean really anything goes. Options are endless.


Peel & mash the banana in a bowl.
Add almond butter, vanilla, coconut sugar, walnuts & mix well.
Add oats & the cereal and mix till it's all incorporated.

Lightly grease an 8 x 11 pan and press the mix down till compact.
Toast coconut up in a ungreased pan till it starts to turn brown ( careful not to burn them ).
Sprinkle coconut & cacao nibs on top of the bars. 
Let the mix sit for an hour or more to help the mix set.
These will be soft & chewy.

If you would like a crunchier texture or you find the bars to be to soft then heat the oven to 350 F and bake for about 8-10 minutes. Serve & enjoy!

So as you have seen this recipe can be made simply with ingredients you have on hand. Adding additional ingredients is possible to. How about a scoop of protein powder for an extra protein boost or more nuts & seeds. Crushed up dehydrated bananas can also be added to the mix or sprinkled on top. 
Whichever way you make these I hope you enjoy as much as my family does, mostly may you be Nutritionally Well.

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