Race day energy bars:
1/2 cup dry roasted peanuts
1/2 cup sunflower seeds (or other chopped nuts/seeds)
1 cup raisins, cranberries or or other chopped, dried fruit
2 cups rolled or instant oats
2 cups toasted rice cereal, such as Rice Krispies
1/2 cup creamy or crunchy natural peanut butter
1/2 cup packed brown sugar
1/2 cup light corn syrup
1 tsp vanilla extract
Coat 9x13-inch baking pan with cooking spray. Combine peanuts, seeds, dried fruit, oats and rice in a large bowl.
In a second microwave-safe bowl, combine peanut butter, brown sugar and corn syrup. Microwave on high until bubbling, usually 1-2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated. Transfer mixture to the prepared pan. Coat your fingers with cooking spray and press down firmly. Let stand for about one hour to harden. Cut into 16 bars.
Nutrition information: 300 calories, 10g fat (1g saturated, 4g monounsaturated), 48g carbohydrate, (4g fiber, 22g sugar), 8g protein, 72 mg sodium. Note: 1 tsp of table salt may be added for an additional 148 mg sodium/bar.