Homemade cereal bars that you can customize according to the ingredients you have on hands. To keep them relatively low on the glycemic index, I chose to use black mulberries (which contain less sugar than most other dried fruits) and brown rice syrup.
Brown rice syrup is a concentrated sweetener produced from the fermentation of rice grains. Enzymatic fermentation of the starch is converted into complex sugars (oligosaccharides) and simple sugars (45% maltose and 3% glucose). The mixture is filtered and concentrated by evaporating water to obtain a syrup with a light caramel flavor. The different kinds of sugars are not processed by the body at the same time: glucose is absorbed rapidly, while maltose is digested in 1 to 1:30 hours, and it takes about 2 to 3 hours for complete digestion of oligosaccharides. These different rates of absorption provide constant energy over a long period of time. Those bars are thus high in calories, but they won’t make you ride a glycemic roller coaster.
for 4 bars:
– 100 g oats
– 30 g hemp seeds (or another kind of small seeds)
– 30 g dried black mulberries (or another kind of small dried fruits)
– 20 g pumpkin seeds (or another kind of big seeds)
– 70 g brown rice syrup (or spelt syrup)
– 40 g nut butter (any kind)
Mix all the dry ingredients together in a bowl: oats, seeds and dried fruits.
Mix rice syrup and nut butter in a small saucepan and place over medium heat. Remove from heat when small bubbles appear around the edges.
Immediately pour over dry ingredients and stir with a fork.
Pack and press the mixture into small narrow silicon molds (I use this kind of molds). Allow to cool down and place in the fridge for at least half an hour for the bars to firm up.
Nutrition facts per bar: 305 kcal, 10.6 g protein, 40.6 g carbs, 16.4 g sugar, 12 g fat, 4 g fiber.