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Grain, Nut, Seed and Fruit Bars

Serves 40 | Prep Time 10 minutes | Cook Time 10 minutes

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Ingredients

6 cups any organic puffed cereal
or combination of puffed cereals

6 cups organic crispy brown rice cereal

2 cups Eden Dried Montmorency Cherries, coarsely chopped
Eden Organic Dried Cranberries, Eden Organic Dried Wild Blueberries, or a combination of all three dried fruits

1 cup Eden Organic Tamari Roasted Almonds, 2 packages, coarsely chopped

1 cup Eden Organic Roasted Pumpkin Seeds, 2 packages, coarsely chopped

1/2 cup organic maple syrup

1/2 cup Eden Organic Barley Malt Syrup

1/3 cup organic peanut butter, optional
cashew butter, almond butter, or any nut butter

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Directions

Mix all dry ingredients and cherries together in a large mixing bowl and set aside. Place the syrups and nut butter in a medium saucepan. Bring to a boil, stirring constantly. Reduce the flame to medium, and continue stirring for about 10 minutes until the mixture does not drip off the spoon easily.

Quickly pour the syrup mixture over the dry ingredients and mix well until all dry ingredients are evenly coated with the syrup. Take two 13" X 9" baking dishes and lightly moisten with water. Place half of the mixture in each dish. Moisten your ands with cold water and firmly press the grain mixture down evenly in the dishes until firm. Place in the freezer for 10 minutes to harden. Cut into bars or squares and enjoy!

The bars may be individually wrapped and kept in the freezer to store. Remove when ready to eat. They will thaw out quickly. Great for camping, hiking trips or just a nutritious snack anytime.

Variation: After mixing the syrup with the grain and seed mixture try baking them in a 350° oven for 3 to 5 minutes for a crispier treat thats similar to cracker jacks.

For those with allergies to nuts, roasted seeds can be substituted and nut butter may be omitted from the recipe.

Nutritional Information

Per serving: 121 calories, 4g fat (26% calories from fat), 3g protein, 19g carbohydrate, 2g fiber, 0mg cholesterol, 41mg sodium

Related Recipes

American, Dessert & Pastry, Low Sodium, Macrobiotic, Snacks, Sweeteners, Vegan, Whole Grain



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