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No-Bake Power Bars or Balls


    1/2 cup (125 mL) large flake oats
    1/4 cup (60 mL) unsalted raw peanuts
    1/4 cup (60 mL) unsalted raw pumpkin seeds
    1/4 cup (60 mL) raw sunflower seeds
    1/4 cup (60 mL) flaked semi-sweet coconut
    1/4 cup (60 mL) golden seedless raisins
    2 Tbsp (30 mL) dried cranberries
    2 Tbsp (30 mL) dark flaxseeds
    1 Tbsp (15 mL) toasted sesame seeds
    1 1/4 cups (300 mL) rice cereal
    1 1/4 cups (300 mL) bran flakes
    1/2 cup (125 mL) smooth peanut butter
    1/2 cup (125 mL) liquid honey
    1/3 cup (80 mL) corn syrup
    1 tsp (5 mL) vanilla


    Preheat oven to 350 F (180 C).

    Lightly grease a 16 x 13 x 1 in (40 x 33 x 2.5 cm) metal baking pan or a large lasagna-sized pan and set aside.

    Combine oats, peanuts, pumpkin seeds, sunflower seeds, and coconut in large shallow metal baking pan. Stir together to evenly distribute. Bake in centre of preheated oven for 8 to 10 minutes or until slightly golden. Remove from oven and bring to room temperature before continuing.

    Transfer to very large bowl. Add raisins, cranberries, flaxseeds, sesame seeds, and cereals. Stir to blend.

    Combine remaining 4 ingredients in small saucepan. Stir over low heat to blend. Remove and slightly cool.

    When peanut butter mixture has cooled, add to seeds and cereal mixture in large bowl. Stir to blend. Add a little more corn syrup if mixture isn’t holding together.

    Transfer to prepared baking sheet and press mixture into an even layer. Use a rolling pin if needed to flatten the top. Cover tightly with plastic wrap and refrigerate until firm. Cut into bars using a pizza cutter.

    Alternatively, let mixture rest for 20 minutes in the refrigerator. Then, when firm enough to roll, rub hands with a little butter and roll mixture into 1 in (2.5 cm) balls. Cover and refrigerate until firm, preferably overnight.

    Balls or bars can be stored in the refrigerator in a tightly covered container for several days. Makes about 60 bars or balls.

    Note: for a very crispy bar, bake in a 350 F (180 C) oven for 12 minutes.

    Each 1 1/2 in x 1 in (4 cm x 2.5 cm) bar or 1 in (2.5 cm) ball contains: 44 calories; 1 g protein; 1.8 g total fat (0 g sat. fat, 0 g trans fat); 7.3 g carbohydrates; 0.6 g fibre; 22 mg sodium

    source: "Game Night Munchies", alive #327, January 2010


    No-Bake Power Bars or Balls



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