Ingredients:
- butter , to grease pan
- chocolate or carob chips (optional)
- sliced almonds (other nuts are a little too oily for this) (optional)
Directions:
- Grease an 8x8 pan with a little butter.
- In a large bowl, mix together the peanut butter, honey and vanilla extract until well-combined.
- Add the sunflower seeds, dried fruit, sesame seeds and coconut and combine thoroughly with the peanut butter mixture.
- Gradually add the puffed brown rice cereal to this.
- This is where a child comes in handy- this step is gooey and messy and best mixed with your hands- and kids love stuff like that.
- Firmly press the mixture into the prepared 8x8 pan; you'll need to wet your hands slightly, otherwise the mixture just sticks to them.
- Cover and refrigerate for a couple of hours, then cut and serve.
- They're very rich!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 220.19 Kcal (922 kJ) | ||
| Calories from fat | 115.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.84g | 20% | |
|---|---|---|---|
| Sodium | 11.33mg | 0% | |
| Potassium | 209.04mg | 4% | |
| Total Carbs | 23.09g | 8% | |
| Sugars | 15.42g | 62% | |
| Dietary Fiber | 2.43g | 10% | |
| Protein | 6.77g | 14% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 2.1mg | 11% | |
| Calcium | 36.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 411.69 Kcal (1724 kJ) | ||
| Calories from fat | 216.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.01g | 20% | |
|---|---|---|---|
| Sodium | 21.19mg | 0% | |
| Potassium | 390.83mg | 4% | |
| Total Carbs | 43.16g | 8% | |
| Sugars | 28.82g | 62% | |
| Dietary Fiber | 4.54g | 10% | |
| Protein | 12.66g | 14% | |
| Vitamin C | 1.4mg | 1% | |
| Iron | 3.9mg | 11% | |
| Calcium | 67.4mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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