These bars are good. Really good. And I don’t just say so myself — they have been field tested at sea.
I’m continuing my pursuit of a homemade power bar that is suitable for the demands of kayaking in both nutritional value and physical composition. My previous attempt tasted good and was easy to make but got soft at room temperature and didn’t hold up in the pocket of a life jacket. I also wanted something that had a more crunchy texture. Oh, and chocolate, I like chocolate.
These bars are inspired by Rice Krispies Treats but use a whole-grain rice cereal for better nutrition and fibre content. Instead of marshmallow I use super sticky brown rice syrup, which when combined with nut butter binds very well even above room temperature. I’m playing around with this basic substrate and creating a variety of colours, tastes, and textures by adding things like chopped nuts and bits of dried fruit.
I brought a bunch of these with me on my Cape Breton expedition and my friends thoroughly enjoyed them. I promised to share the recipe. So here you go, Daniel, Jarrod, and Roger!
- 1/2 cup nut butter
- 1/2 cup brown rice syrup
- 1/4 cup pumpkin seeds, ground
- 1/4 cup chopped dried fruit
- 2 cups crispy brown rice cereal
- 1/2 cup dark chocolate chips
- Pre-heat oven to 400°F
- Grease an 8×8” baking dish with butter
- Melt the nut butter and brown rice syrup on the stove in a large saucepan
- Mix in pumpkin seeds and dried fruit
- Fold in the brown rice cereal and combine well
- Transfer to the baking dish and press down evenly
- Top with chocolate chips and bake in the oven for 5 minutes
- Spread melted chocolate chips out evenly
- Refrigerate until solid — about 30 to 60 minutes
- Cut up into bars
Makes 10 servings
Nutrition per serving
- Calories (kCal) – 226
- Fat (g) – 10
- Carbohydrates (g) – 29
- Protein (g) – 6
- I’ve conducted several experiments, pouring melted chocolate over uncooked bars versus melting the chocolate chips over the bars in the oven. The modest 5 minutes of baking saturates the rice with nut butter and sugar, making the bars denser and contributing to their robustness for PFD resilience.
- As with my previous recipe, I wrap these bars in wax paper (aka firestarter) and then pack four of them in a sandwich baggie.
- A silicon spatula is your friend whenever you’re dealing with sticky stuff like dough, nut butter, or sticky syrup