Popcorn Almond Bars
Spice up movie night or lift your spirits during a mid-afternoon energy slump with these popcorn bars full of nutritional goodness. The cardamom and orange zest are the surprise flavour boosters.
4 cups (1 L) popped popcorn
1 1/2 cups (350 mL) rolled oats
1/2 cup (125 mL) roughly chopped almonds
1/2 cup (125 mL) raisins
1/4 tsp (1 mL) ground cardamom
1/4 tsp (1 mL) sea salt
1/2 cup (125 mL) honey
1/4 cup (60 mL) coconut palm sugar or other raw style sugar
1/3 cup (80 mL) unsalted almond butter
1 tsp (5 mL) orange zest
In large bowl combine popcorn, oats, almonds, raisins, cardamom, and salt.
In small saucepan, heat honey and sugar over medium-low heat until sugar has dissolved. Stir in almond butter and orange zest.
Pour honey mixture onto popcorn mixture and stir until all contents are moist.
Line 8 x 8 x 2 in (2 L) square baking pan with wax or parchment paper. Place popcorn mixture into pan and press down firmly. Place in refrigerator for at least 2 hours to harden.
Slice into 12 squares for serving.
Serves 12.
Each serving contains: 199 calories; 4 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 31 g total carbohydrates (18 g sugar, 3 g fibre); 52 mg sodium
source: "Popcorn", alive #359, September 2012
Popcorn Almond Bars
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
