High Protein/High Fiber Cereal Bars Your Kids Will Eat! |
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Prep Time: 5 Minutes Cook Time: 5 Minutes |
Ready In: 10 Minutes Servings: 8 |
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The kids love marshmallow krispie treats - but there is so little actual nutritional value in them! I experimented with several high protein/high fiber cereals and created this recipe. I used Kashi GoLean Crunch in the red box - the highest protein and fiber content of this line of the Kashi. Please note there are three different 'GoLean' varieties made by Kashi and they vary slightly by protein/fiber content. My recipe makes 18 bars in my glass cake-pan sized pan, which produces bars with 5 g protein and 3 g fiber per bar. AND MY PICKY KIDS WILL EAT THEM! Mix/match/substitute any cereal/dried fruit/nuts you like. Ingredients:
4 cups kashi golean crunch cereal |
1 cup dry-roasted soy nuts |
1 cup dried cranberries (substitute any fruit you like) |
1 (10 ounce) package marshmallows |
4 teaspoons butter or 4 teaspoons margarine, don't omit this even to save the fat content |
1 teaspoon vanilla |
Directions:
1. Combine cereal, soynuts and cranberries in an extra-large mixing bowl and set aside.
2. Spray a 9x13 baking dish with nonstick spray and set aside.
3. Spray a microwave-safe bowl (glass seems to work best) with non-stick cooking spray. Pour in marshmallows, butter and vanilla (I like to use extra vanilla). Microwave on high for 1-3 minutes until melted. I take it out when the marshmallows start to look puffy and stir it well.
4. When everything is well melted and combined, pour the marshmallow mixture over the dry ingredients. Stir with a spoon sprayed with nonstick cooking spray - work quickly! - until all ingredients are well combined.
5. Pour (plop!) mixture into baking dish. Using a piece of wax paper large enough to cover the dish, press the mixture tightly and evenly into the bottom of the pan.
6. Allow to set before cutting - will set quicker in the fridge or about 2 hours on the counter. For measurement purposes here, I cut my pan in half lengthwise and then each 'square' is cut into a tick-tack-toe grid providing 18 uniform-sized bars.
7. Enjoy!
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