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Empty the Cupboard Energy Bars

October 23, 2013

Making recipes on the fly with a pinch of this and a little of that often means that my cupboards come to a point where they get clogged with almost empty bags and containers of random dried fruit, nuts and seeds. Same goes for the cereal cupboard, where almost empty boxes of cereal get pushed to the back, in favour of the new freshly bought ones.

So I worked out a recipe that cleans out those cupboards, uses a variety of ingredients that are already on hand, and makes a damn tasty energy bar that is completely gluten-free and dairy-free for those who care (without tasting like it is, for those who care about that, hee hee).

The basic recipe can be adjusted for whatever you find in your own cupboards, and is very flexible to making a great bar with a variety of ingredient adjustments. The mixture of seeds is also up to you - chia, hemp hearts, sunflower seeds and pumpkin seeds are all great options.

I've been lucky enough to have the chance to take home some great Attune Foods cereals to try from my visits to the International Food Blogger Conference and Eat Write Retreat this year. The Erewhon Organic Honey Rice Twice Cereal, with two kinds of puffed brown rice, works perfectly in this recipe, bringing a nice crispy crunchy bite to the bars.

Attune Foods is dedicated to using organic and non-GMO ingredients in their products, and I can attest to the fact that every one of their cereals I've tried have great flavour and stay crispy in milk longer than their GMO-laden competitors. Nice to find products that are healthy AND taste really good, keep up the good work.

These Empty the Cupboard Energy Bars are packed with good protein, omega 3s and fibre, are great for a hike or picnic, an energy boost before and after sports, or just piled on a plate for snacking. Hope you give them a try and turn your own cupboard's leftover nuts, fruits, seeds and cereal into this tasty snack.

Empty the Cupboard Energy Bars

Ingredients

1 cup honey

1/4 cup vegetable oil

2 cups dry cereal (rice crisps & corn flakes work great)

1/2 cup quinoa, uncooked

1/2 cup hemp hearts

1/2 cup chia seeds

1/4 cup sesame seeds

1 cup chopped dried fruit (try raisins, figs, apricots, cranberries, cherries, or whatever you've got lots of)

1/2 cup chopped mixed nuts

1/4 cup shredded coconut

 

Begin by covering an 8x10 pan with parchment paper and preheating your oven to 325 degrees.

Pour the quinoa into a shallow pan over medium heat, and toast until golden brown, shaking the pan occasionally to move around the quinoa for even toasting (3-4 minutes).

Combine all dry ingredients, including fruit and toasted quinoa, in a large bowl

 

Mix honey and oil in a small saucepan and melt ingredients together over medium heat, swirling the pan occasionally, for 6 minutes until fully melted and bubbling.

Pour honey mixture over dry ingredients and stir together until well coated

Scrape everything out of the bowl into your prepared pan and press down into a smooth, even layer

Bake in the oven for 20 minutes until golden brown.

Cool for 30 minutes before slicing.

Devour.

Disclosure: I have been provided with Attune Foods Erewhon cereals for review, but have not been compensated for this blog post or original recipe creation. All opinions of this product are unbiased and entirely my own.

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Is this cooked quinoa or raw?

Thanks so much. I'm out of the museli bars that I usually buy for lunches and can now use up some cereal and make a healthy alternative at the same time.

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