Milk and Cereal Bars

From cookbook 'Rise and Shine' by Katie Sullivan Morford
Contributor
Erin Scott

Erin Scott

"I think of these as “desperate times” bars. They’re good ones to have on hand for those mornings when the machine of getting kids up and out the door feels a little rusty and breakfast is practically an afterthought. One or two of these along with a glass of cold milk is enough to fuel a morning and is better than a store bought cereal bar any day."-Katie Sullivan Morford

From Rise and Shine by Katie Sullivan Morford, © 2016 by Katie Sullivan Morford. Photographs  © 2016 by Erin Scott. Reprinted by arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com. Click here to purchase your own copy. 

6
Servings
363
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3  Cups  “O” cereal, such as Cheerios
  • 1/2  Cup  roasted salted peanuts
  • 1/3  Cup  nonfat dried milk powder
  • 1/4  Cup  flaxseed meal
  • 1/2  Teaspoon  ground cinnamon
  • 1/2  Cup  unsweetened peanut butter
  • 1/4  Cup  honey
  • 1/4  Cup  brown rice syrup
  • 1  Tablespoon  water

Directions

Line an 8 × 8-inch baking pan with a piece of parchment paper large enough that it drapes over two sides.

Put the “O” cereal, peanuts, milk powder, flaxseed meal, and cinnamon in a large bowl. Stir well and set aside.

Put the peanut butter, honey, rice syrup, and water in a small saucepan over medium-high heat. Cook, stirring occasionally, for about 2 to 3 minutes, until the mixture is well combined and begins to bubble around the rim. Pour the peanut butter syrup over the cereal mixture and stir immediately, while still hot, until the syrup evenly and thoroughly coats the cereal mixture.

Dump the mixture into the prepared pan and allow to cool slightly, until just barely cool enough to touch. Grease your hands generously with oil and press the mixture very firmly into the bottom of the pan, creating an even layer that fills the entire bottom of the pan. (Alternatively, lay a piece of parchment over the mixture as you press down, so it doesn’t stick to your hands.) Allow to cool completely.

Run a knife around the edge of the dough and use the two draping sides of parchment to lift it out of the pan. Transfer to a cutting surface and use a large knife to cut the block into squares.

Stack bars in an airtight container and store in the refrigerator for up to 1 week. The bars are sticky, so place a piece of parchment paper between layers.

Nutritional Facts

Total Fat
21g
30%
Sugar
23g
26%
Saturated Fat
3g
13%
Cholesterol
2mg
1%
Carbohydrate, by difference
37g
28%
Protein
8g
17%
Vitamin A, RAE
13µg
2%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin K (phylloquinone)
15µg
17%
Calcium, Ca
84mg
8%
Choline, total
12mg
3%
Copper, Cu
1mg
0%
Fiber, total dietary
3g
12%
Fluoride, F
8µg
0%
Folate, total
42µg
11%
Iron, Fe
2mg
11%
Magnesium, Mg
83mg
26%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Pantothenic acid
1mg
20%
Phosphorus, P
187mg
27%
Riboflavin
1mg
91%
Selenium, Se
26µg
47%
Sodium, Na
294mg
20%
Thiamin
1mg
91%
Water
102g
4%
Zinc, Zn
2mg
25%

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