By Alicia Glass//USOC Senior Sport Dietitian | Friday, March 15, 2019
Balancing hard days of training with school, class and life makes it difficult to plan snacks and meals when you’re on the go. Store-bought protein bars, shakes, and snack packs aren’t the only answer to the question of what to eat before or after practice. You can make and eat your own homemade cereal bars!
This recipe is a spin-off of the classic rice cereal and marshmallow treats, but made with much more nutrient-dense ingredients. Natural peanut butter is a healthy fat that not only helps to hold the bars together, but it’s also a great source of protein and flavor. Honey is an all-natural sweetener that can actually be health-promoting and can act as a natural antihistamine to help fight allergens in your local area. Choose a nutrient-dense, whole-grain cereal to bump up the nutritional value of the recipe even more. Enjoy!
Servings: 24 bars
- 4 cups whole-grain cereal of your choice
- 1 cup natural peanut butter
- 1 cup local honey
- ½ cup dried tart cherries (or dried fruit of your choice) chopped
- Spray a 9x9-inch baking pan with non-stick cooking spray and then line with foil or wax paper extending past the edges (bars can be easily removed when cool)
- Mix honey and peanut butter in large microwavable bowl.
- Microwave on high for 1-2 minutes or just until mixture boils.
- Add in cereal and cherries and toss well to coat.
- Press mixture firmly into prepared pan and refrigerate for at least 1 hour. By pressing firmly, the bars will better maintain their shape when cooled
- Cut into bars and enjoy!
Nutrition Facts (per bar)Calories: 190 Fat: 6g Sat. Fat: 0.5g CHO: 31g Fiber: 3g PRO: 5g