Crunchy, puffed rice energy bars with nuts

If you love a good crunch, you’ll love this recipe. You’ll need a 25 x 18 cm (9 x 7 inch) mold or baking dish, a big saucepan, a high-heat scraper or a big spoon, and parchment paper. Ingredients: 65 g of honey. You can also use agave or maple syrup, molasses, etc. 35 g of sugar 1 tablespoon of water 100 g of nuts. Choose your favorite kind. You can use whole, chopped or sliced nuts. 100 g of whole-grain puffed rice. If you can’t find it anywhere you can use any other whole-grain breakfast cereal, but make sure it is crunchy enough as well as sugar free. Preparation: You’ll need a buttered or greased 25 x 18 cm (9 x 7 inch) baking dish or mold. If the one you have is bigger you can press and place the mixture on one side. Heat the honey, sugar and water over medium heat in a big pot until bubbles start to form on the surface. Lower the heat to the minimum and add the puffed rice and nuts (whole, chopped or sliced). Turn off the heat, but don’t remove the pot so that the mixture doesn’t harden excessively. Mix together well and pour the mixture in the mold. You want the mixture to be compact, so place a piece of parchment paper on top and press it with your hands. Do not put the mold in the fridge, and just let it cool at room temperature until the mixture is hard enough. We usually cut it in small portions, so we end up having 16 bars. If you prefer to cut them bigger you’ll get 8 bars. Nutrition information: Using honey, sugar and a mix of roasted nuts, and by cutting the dough into small portions, each energy bar has: 73 calories, 13.75 g of carbohydrates, 2 g of fat, and 1 g of protein.

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