High Fiber Bars

Submitted by Chef #450442

"An easy alternative to the box!"

 

• Ready In: 45mins
• Ingredients: 11
• Serves: 20

ingredients

• 1 cup rolled oats
• 2 cups Rice Krispies
• 2 1⁄4 cups Fiber One cereal
• 2 tablespoons flax seeds
• 1⁄4 cup oat bran
• 1⁄4 cup wheat bran
• 1⁄4 teaspoon salt
• 1⁄2 teaspoon cinnamon
• 2 tablespoons peanut butter
• 1⁄2 cup corn syrup
• 15 marshmallows

directions

1. Toast rolled oats in a 350°F oven for 15 minutes.
2. Combine peanut butter and corn syrup in a small bowl and warm in a microwave; stir until smooth.
3. When the oats are toasted put all the dry ingredients in a large bowl and stir well.
4. Add the corn syrup and peanut butter mixture, stirring well again.
5. Add the marshmallows, and microwave for one minute.
6. Stir the mixture to combine.
7. Turn out onto a greased 9x13 pan.
8. With greased hands, press the mixture into pan.
9. Allow to cool and cut into bars.

Reviews

[campfire canuck]

Hi...I was searching for a healthy high fiber/low fat/low cal bar and loved this recipe...I have tweaked it out and after about 6 different tries came up with this which is nutritious and tasty... I wanted to lose the corn syrup and Marshmallows as neither are high on a nutritional scale and add some nuts etc for a little more interest. Serving Size 1 Recipe makes 18 servings Calories 150 Dietary Fiber 6g * 1 cup rolled oat * 2 cups Rice Krispies * 2 1/4 cups Fiber One cereal * 2 tablespoons flax seeds * 1/4 cup oat bran * 1/4 cup wheat bran * 1/4 cup ground flax seed * 1/4 cup raisons * 1/3 cup walnut pieces * 1/4 cup sunflower seeds * 1/4 cup small choc chips * 12 dried apricots diced * 1 teaspoon stevia spoonable * 1/2 teaspoon cinnamon * 2 tablespoons peanut butter * 1/4 cup maple syrup * 1 tbsp apple butter * 3 tbsps apricot fruit jam * 1.5 tbsps cornstarch + a little water to make a thick paste 1. Toast rolled oats in a 350 degree oven for 15 minutes. 2. Combine peanut butter, apple butter and maple syrup in a small bowl, make a paste with the cornstarch and add, warm in a microwave 2 mins; stir until smooth. 3. When the oats are toasted put all the dry ingredients in a large bowl and stir well. 4. Add the liquid mixture, stirring well again. 5. Stir the mixture to combine. 6. Turn out onto a greased 9X13 dish. 7. Place a sheet of wax paper on top and press the mixture down firmly. 8. Allow to cool in fridge and cut into bars.