Birds and Bees Power Bars

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In my continuing effort to spur consumption of oats and save the world, I present you with the recipe for Birds and Bees Power Bars. This is a recipe that I developed for the North Hartford Community Kitchen for the week when we did “Cooking With Kids”. I was trying to come up with a sweet snack that was relatively nutrient dense and didn’t break the bank. It’s got a glycemic load of 11, an excellent omega 3 to omega 6 ratio and is packed with minerals. Not bad for a chocolate bar.

Birds and Bees Power Bars

1 Cups Peanut Butter
½ Cup Raw Unfiltered Honey
¼ Cup Molasses
1 TB Butter
1 TB Cinnamon
¾ Cups Walnuts
½ Bag (7 oz) Coconut Flakes
1 Cups Oats (or Rolled 5 grain cereal)
¼ Cup Sunflower Seeds
¼ Cup Pumpkin Seeds
½ Cup Ground Flax Seeds
½ Cup 10 Grain Hot Cereal (or 7 or 9 grain)
1 Bags (10 oz) Bittersweet Chocolate Chips

1. Pre-Heat oven to 350 degrees.
2. Toast Oats, Sunflower Seeds, Pumpkin Seeds, Walnuts and Coconut in oven for 5 minutes.
3. In a sauce pan, simmer Peanut Butter, Honey, Molasses and Butter for 5 minutes.
4. Combine and mix dry ingredients except for Chocolate. Divide into two mixing bowls.
5. Combine the wet and dry mixtures in a bowl and mix. If mixing by hand, divide Peanut Butter
mixture between the two bowls and mix well. Combine the mixtures and finish mixing.
6. Press into a buttered cookie sheet. You can cover with wax paper and roll with a rolling pin or
just work it with your hands until it’s even and fairly flat.
7. Bake for 6 minutes.
8. Cover with chocolate chips and bake for 4 minutes.
9. Take out of the oven and spread the chocolate evenly.
10. Set in refrigerator to set. Cut and serve at room temperature.

Variations:

1. Add dried banana chips.
2. Add dried cranberries, blueberry, papaya, raisins and/or other dried fruit. Skip the chocolate.

A printable PDF of this recipe can be found here.

Nutrition info can be found here. (10 grain cereal is in place of oats. I was trying to approximate the 5 grain cereal I first used in this recipe)

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About Marc Brazeau

Free lance cultural attaché. Writing at REALFOOD.ORG.

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