½ cup raw walnut halves

½ cup roasted sunflower seed kernels

½ cup raisins or other dried fruit

2 cups uncooked oatmeal, old-fashioned or instant

2 cups toasted rice cereal such as Rice Krispies

½ cup natural nut or sunflower butter, crunchy or creamy

½ cup packed brown sugar

1 teaspoon vanilla

½ cup light corn syrup

Optional: ½ cup toasted wheat germ

  1. In a large bowl, mix together the peanuts, sunflower seeds, oatmeal, raisins,      and toasted rice cereal (and wheat germ). Set aside.
  2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until      blended.
  3. Pour the peanut butter mixture over the dry ingredients; stir until coated.
  4. For squares, spoon the mixture into an 8 x 8-inch pan coated with cooking      spray; for bars, spoon it into a 9 x 13-inch pan. Press down firmly. (It helps to coat your fingers with oil or cooking spray.
  5. Let stand for about an hour; then cut into squares or bars.


Yield: 16 squares.  Nutrient Analysis: 225 calories per serving; 30 g carbohydrate; 6 g protein; 9 g fat