Saturday, 12 January 2013

No Bake Chocolate Protein Granola Bars


Makes 12 bars

2 cups of puffed rice cereal (I used kallo)
1/2 cup of  instant oats
2 scoops protein powder (unflavoured or vanilla)
1/3 cup of seeds (I used pumpkin and sunflower)
70g of dried apricots chopped
6 squares of 72%-81% dark chocolate chopped

1/2 cup of natural peanut butter
1/2 cup of pure honey
1 teaspoon vanilla extract

1. In a large bowl, add all the dry ingredients and mix well.

2. Add the peanut butter and the honey to a microwavable bowl. Microwave for 1 minute, stir well and then microwave for and additional minute or until bubbling. Add in the vanilla extract and stir well.

3. Add the mixture to the dry ingredients and mix well for around 5 minutes until all dry ingredients are coated and come together.

4. Transfer the mixture to a square pan, I use silicone as it's non stick, if you don't have one line your pan with greaseproof paper. Press down a little with a spoon and then lay some greaseproof paper on top and press down firmly with your hands, the harder you press the mixture down the firmer the bar will be.

5. Refrigerate for at least 1 hour and once firm, cut into 12 bars. Individually wrap the bars as soon as possible so they don't dry out and crumble and keep in the fridge for up to 1 week.

Each bar is approximately 60g, they are 270 calories and contain 0.5g saturated fat, 29.1g carbs and 10.6g protein :-)

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