FructMal Recipe: No Bake Yum Yum Breakfast Bars

7 Apr

These might be more accurately described as dessert than appropriate breakfast fare, but who am I kidding?  Everyone wants sugar and fat for breakfast, so here it is!  I’ve earned my sugar dammit! 😉 Not to mention, many “healthy” breakfast cereals are full of refined grains and high fructose corn syrup.  At least the nutrients in this breakfast are from food rather than factories.

My ally gave me a rough idea as to the ingredients for the following recipe.  She often adds rice protein powder and dextrose to hers, but I left these out.  I played around and created a version that yields ~1 TBSP sweetener per serving.  That’s below the allowance!  Enjoy 😀 (But only 1 at a time for you FructMal folks!)

No Bake Yum Yum Breakfast Bars

Makes 8 bars/servings


*1 cup uncooked scottish oats (My ally uses plain instant oatmeal)

*1 cup ground flax seed/meal

*1/4 cup creamy natural peanut butter (with no added sugar)

*1/4 cup raw almond butter

*1/4 cup brown rice syrup

*1/4 cup of REAL maple syrup (The traditional Mrs. Butterworth’s pancake syrup = high fructose corn syrup + caramel color.  Don’t use this!)

*1 tsp cinnamon

*1/4 tsp vanilla powder

*Splash of unsweetened soy milk (optional)

Method: Combine oats, flax meal, cinnamon & vanilla powder in a medium bowl.  (You can use 1 tsp vanilla extract instead or omit altogether if you wish.)  Stir in nut butters & syrups.  I added a splash of soy milk to make the mixture more cohesive.  You could substitute water/other unsweetened beverage.  Push “dough” down into glass baking dish (11″X7″ is the size I used), evenly distributing across the bottom. (Note: Parchment paper is a Godsend for such a task!  Simply place a sheet of parchment paper between you and the goo while pressing.)  Cut into 8 equal bars.  Use a spatula to lift each bar out of the dish.  Individually wrap each bar in parchment paper and use your fingers to shape however you desire.  (I made some long and skinny and others short and fat.  I tried to tell Derek that they were all technically the same size, but when I offered him a fatter bar in lieu of a taller one, he got suspicious and demanded the other.  Nutcase!  Those optical illusions…they’ll get ya! :))  You can eat one immediately, but these are most amazing after being stored in the freezer for awhile!  There’s so much sugar and fat in them that they don’t really freeze.  Their shapes are simply solidified and reinforced making them a bit easier to eat.

Feel free to play around with the recipe.  You could use all of one type of nut butter, 1/2 cup mashed banana in place of the syrup, or add some unsweetened shredded coconut, unsweetened cocoa powder, etc.  You could even chop a bar up and eat it with milk for a new take on cereal.  The options are endless!  The next time I make these (because there WILL be a next time), I think I’ll try soaking the oats overnight and/or cooking them beforehand.  The bars taste great as they are, but to receive the most nutrition out of grains, it’s best to soak and cook ’em.  Let me know what kind of creations you come up with! 🙂


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: