Stef Reid MBE is a track and field Paralympian who competes for Great Britain, competing mainly in category T44 long jump and sprint events and has created these Cheerios Bars as the perfect post workout snack. Super easy and tasty and no cooking just cooling whats not to love :)
- Preparation Time
- 1 h
- Cooking Time
- 15 min
- Cooling Time
- Skill Level
- Serving Size
- 125 g Cheerios (any variety)
- 210 g Smooth Nut Butter
- 245 g brown rice syrup (or honey/date syrup/agave syrup, or any combination of all 3)
- 1/2 teaspoon salt
- 60 g Vanilla protein powder (see step 2 for explanation)
- 85 g Dark chocolate (optional for topping)
1) Combine the nut butter and honey in a sauce pan and gently warm up. You are just looking to make it a bit more pliable and runny, not cook it!
2) Mix in the salt and the protein powder. If you go with 60g of protein powder, it will mix easily with a spatula.
3) Add the Cheerios, combine well, and then transfer to a parchment lined 20cm by 20cm pan. Place in refrigerator for a couple of hours to firm up, or in the freezer for 20min if you are impatient like me!
4) If you want to add the chocolate drizzle, gently melt the chocolate over a bain marie, and then drizzle on the chilled bars and pop back in the fridge for 10 minutes to set.
5) Cut the bars into 16 squares and enjoy. They keep well in the fridge or in the freezer.
1) Honey: You can substitute honey for date syrup, brown rice syrup, agave syrup, or any combination, but I like the taste and texture of honey best.
2) Protein powder: you can increase the protein content up to 120g but the difference in texture will mean that you will probably have to get in with your hands to combine rather than stir with a spatula. They will set a bit firmer, but are still delicious! If you make the high protein version, the texture is best if they have some time to come to room temperature before eating. You can also leave the protein out all together and substitute with an extra 25g of Cheerios and 1 tsp vanilla extract
3) Salt: I love the contrast between sweet and salty, so I like to add some salt on top of the chocolate drizzle before it sets