Prep time: 20 minutes
Makes: 48 bite-sized pieces or 24 bars
Serves: 24 (2 bite-size or 1 bar/serving)
- 1 1/3 cups / 325 ml quick cooking oats
- 1/3 cup / 75 ml chopped dried fruit (cherries, mixed berries, etc.)
- 1/3 cup / 75 ml dark chocolate chunks
- 1/3 cup / 75 ml slivered almonds, toasted
- 1/3 cup / 75 ml sunflower seeds, toasted
- 1/3 cup / 75 ml pumpkin seeds, toasted
- 1/3 cup / 75 ml unsweetened coconut
- 1/3 cup / 75 ml sesame seeds, toasted
- 1/3 cup / 75 ml prepared yellow mustard
- 1/3 cup / 75 ml creamed honey
- 1/3 cup / 75 ml packed brown sugar
- 2/3 cup / 150 ml almond butter
- 1 tsp / 5 ml cinnamon
- Spray 8 inch x 12 inch (20 cm x 30 cm) pan with non-stick cooking spray and set aside.
- Dry ingredients: In large bowl, combine oats, dried fruit, chocolate, almonds, sunflower seeds, pumpkin seeds, coconut and sesame seeds.
- Wet ingredients: In separate deep microwave safe bowl, combine mustard, honey and sugar. Stir to combine. Microwave on high for 2 minutes and 30 seconds, stirring half-way through.
- Add almond butter and cinnamon. Stir well.
- Pour wet ingredients over dry ingredients, mixing well to coat.
- Spread mixture into prepared pan, using lightly oiled fingers to pat down.
- Let cool 2 hours or longer in refrigerator before cutting and wrapping.
- For individual bite-sized portions, cut 8 times lengthwise and 6 times crosswise. Wrap each in 4 inch x 5 inch (10 cm x 12.5 cm) pieces of wax paper.
- For bars, cut 4 times lengthwise and 6 times crosswise. Wrap each in 5 inch x 6 inch (12.5 cm x 15 cm) pieces of wax paper.
- Store wrapped pieces in container in refrigerator.
- Dried fruit can include mixed berries, such as dried cherries, cranberries and blueberries. Raisins can also be substituted.
- Peanut butter can be substituted for almond butter.
- A 9 inch x 13 inch (22 cm x 33 cm) pan can be used with using the same cutting technique.
Per serving (34.14 g): 149.32 Calories, 3.78 g protein, 15.73 g carbohydrate, 2.78 g fibre, 6.86 g sugar, 8.83 g fat, 1.82 g saturated fat, 0 g trans fat, 0 mg cholesterol, 55.47 mg sodium
This and other great recipes can be found in our Inspired by Mustard Recipe Book available for download here.