Homemade Clif Bars

Bridget made these the other day and they're awesome. The recipe is from Enlightned Cooking. She has some other great energy bar recipes as well, so check out her blog. I added her link to the blogroll. BTW - if you come across other blogs or sites that would be beneficial to other runners, send them to me and I'll add them.

Homemade Cliff Bars (no bake!)

There is plenty of room for variation here, so let your mind and tastebuds run wild. I have a few variation ideas to get you started. And yes, you can definitely double this recipe and press into a 13x9-inch pan insteads of an 8-inch pan.

1 and 1/4 cups crisp rice cereal (e.g., Rice Krispies)
1 cup uncooked quick-cooking oats
3 tablespoons ground flaxseed (flaxseed meal)
1/4 cup finely chopped dried fruit (e.g., raisins, dried cranberries, dried cherries, etc.)
1/4 cup finely chopped nuts (preferably roasted or toasted)
1/4 cup brown rice syrup (or honey, maple syrup, or light molasses)
2 tablespoons dark brown sugar
1/3 cup nut butter (e.g., peanut, almond, cashew, soynut)
1 teaspoon vanilla extract
Optional: 1/2 teaspoon ground cinnamon

Combine the rice cereal, oats, flaxseed meal, dried fruit, and nuts in a large bowl.

Bring the syrup and brown sugar to a boil in a small saucepan over medium-high heat, stirring constantly; remove from heat. Stir in nut butter and vanilla until blended.

Pour nut butter mixture over cereal mixture, stirring until coated (mixture will be stiff). Press mixture firmly into an 8-inch square pan (sprayed with nonstick cooking spray) using a large square of wax paper. Cool in pan on a wire rack. Cut into 12 bars. (Wrap bars tightly in plastic wrap and store in the refrigerator).

Nutrition per serving (1 bar):
Calories 228; Fat 7.4g (poly 2.3g, mono 4.1g, sat 0.9g); Protein 10.8g; Cholesterol 5mg; Carbohydrate 34.3g; Sodium 156mg)
(Note: I did the nutrition analysis using Diet Analysis Plus 7.0.1)

Variations:
Chocolate Chip Cookie
Replace the dried fruit with an equal amount of semisweet miniature chocolate chips (or carob chips). Combine the cereal mixture with the syrup mixture, then let the combined mixture stand 10 minutes before adding the chips.

Peanut Butter Cookie
Use chopped dates for the dried fruit and dry roasted peanuts for the nuts. Use honey, or half honey-half molasses for the syrup and peanut butter for the nut butter.

Will You Cherry Me?
Use chopped dried tart cherries for the fruit and lightly salted roasted almonds for the nuts. Use any nut butter (almond butter is great, but I know, very expensive, and add 1/4 teaspoon almond extract.

Apple Pie
Use chopped dried apples for the fruit and rice syrup or honey for the syrup. Be sure to add the cinnamon option, and use toasted walnuts or pecans for the nuts.