Recipe: Peanut Butter Cranberry Zoom Zoom Bars
Seattle's Child asked Cynthia Lair, local author of Feeding the Young Athlete: Sports Nutrition Made Easy for Players, Parents and Coaches (Readers to Eaters, 2012), to write about a few of the many important topics covered in her informative book (Read more in this Seattle's Child story). Here is a healthy bar recipe she had to share:
Oooo you'll love having one of these for a snack. They're fabulous. Hip hip hooray to my colleagues at Bastyr University, Leika Suzumura and Steven Jamieson, for sharing this perfect pack-in-your-sports-bag recipe with me.
1 ½ cups rolled oats
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup dried coconut flakes
½ cup dried cranberries
½ cup crispy brown rice cereal*
½ teaspoon salt (optional)
½ cup brown rice syrup
2 tablespoons honey
2 tablespoons molasses
1 tablespoon butter
1 cup peanut butter or other nut butter
- Preheat oven to 350 degrees F.
- Spread the oats, sunflower and pumpkin seeds on a baking sheet and toast in the oven for 10 minutes shaking every few minutes so that they toast evenly.
- Add the coconut to the pan and toast for another 2-3 minutes until the coconut just turns golden (watch closely!).
- Remove the baking sheet when the nuts and coconut are fragrant. Let cool slightly and place in a large bowl. Add cranberries and brown rice crispy cereal and toss all together.
- Taste the peanut butter you plan to use. Is it salty? If yes, don't add the extra salt. If not, add it now.
- Place all wet ingredients in a saucepan over medium heat. Bring to a low simmer and stir constantly until an even consistency is achieved.
- Stir the thick wet ingredients into the dry and combine until evenly mixed.
- Plop onto a greased cookie sheet or one lined with parchment paper and press the mixture with moist hands into a ½" thick square about 12" x 12".
- Let cool completely. Pop into the refrigerator to hasten this.
- Cut into 2" x 3" squares and wrap in waxed paper or plastic wrap to keep bars from drying out.
Preparation time: 20 minutes
Makes 18- 24 bars (depending on the size you cut)
*any puffed or crispy whole grain cereal will work. Be sure to read labels and pick one where the sugar content is low or non-existent.
Recipes reprinted with permission from Feeding the Young Athlete by Cynthia Lair with Scott Murdoch, Ph.D., R.D. (Readers to Eaters, 2012).