Apple, Spice and Everything Nice Bars
Author: 
Recipe type: Gluten free, Dairy free, Vegan
Prep time: 
Cook time: 
Total time: 
Serves: 12 meal sized bars
 
Perfect as a post workout snack, these bars have high quality ingredients with loads of fiber, carbohydrates, and protein.
Ingredients
  • 1 cup Enjoy Life crunchy rice – alternatively, you could use rolled oats [wouldn’t be gluten free though]
  • 1 cup sunflower seeds
  • 1 cup crushed almonds – I used my food processor to grind them up
  • 1 cup raisins
  • 2 cups (250g) dried apples, diced
  • 3 tablespoon ground flax
  • ¼ cup molasses
  • ⅓ cup brown rice syrup – you could use honey as well [wouldn’t be vegan though]
  • ¼ teaspoon all spice
  • 1.5 tablespoon cinnamon
  • ½ teaspoon nutmeg
  • pinch ground cloves
Instructions
  1. Line a 9 x 13 pan with parchment paper. Set aside
  2. Combine crunchy rice, sunflower seeds, crushed almonds, raisins, apple, and flax in a large bowl. Set aside.
  3. In a medium frying pan, add molasses, brown rice syrup, all spice, cinnamon, nutmeg, and ground coves. Heat on low heat for 5 minutes.
  4. Pour sugar mix into large bowl and stir until everything is coated
  5. Push mixture into pan, making sure the mixture lays flat. Place in fridge for 30 minutes.
  6. Remove from fridge, cut into bars, and wrap each in saran wrap.
  7. Return to freezer. Will keep for up to 3 months.
Recipe by Healthful Pursuit at https://www.healthfulpursuit.com/2011/01/apple-spice-and-everything-nice-bars/