No Bake Cereal Bars

When I bought Angela Liddon’s “Oh She Glows” cookbook I made her bars, and ever since I’ve been making variations of them for my family.

My kids are always wanting snacks…it’s a phrase my oldest son uses probably 10 times a day, and I know for my own peace of mind and their well being that I want to have healthy options available for them.  Some days I feel like I am running out of ideas!  But if I’m lucky to have made a batch of these, we can grab them when we are running out the door so they can have a snack in the car.


You can totally play around with the butter, nut and seed variations in this recipe, just to try to keep the amounts the same and the finished product should turn out fine.

For a nut free version for example , try using sunflower seed butter (Try Superbutter from Costco!) instead of peanut butter and pepita seeds instead of pecans.  For this bar, I used the following….


1/2 cup Chopped pecans

1 1/2 cups Rolled Oats

1/2  cup rice Crisp Cereal

1 cup Crushed Cereal Flakes (I use Nature’s Path Brand)

1/4 cup Sunflower Seeds

1/4 cup Dried cranberries

1 Tbsp Cacao nibs

1 Tbsp Hemp seeds

1/2 cup Brown Rice Syrup

1/4 cup Natural Peanut Butter

1 Tsp Vanilla Extract

Add the first 8 ingredients in a bowl and stir to combine.  In a saucepan over medium heat, combine the peanut butter, brown rice syrup and vanilla extract.  Heat stirring occasionally until it bubbles a little bit.  Remove from pan and add vanilla.  Poor this mixture over your cereal mixture and mix with a spoon to completely combine so everything is coated.

Line a baking sheet with plastic wrap and poor the mixture on top.  Push the mixture into one side of the pan and into the corners to form a rectangle.  Make sure to press very firm (wet your hands so it doesn’t stick to YOU) making it all stick together very well, otherwise it will crumble.  See below…


Put baking sheet with mixture in the freezer for about 15 minutes.  Remove from freezer and lift the entire piece off the baking sheet using the plastic wrap onto a cutting board.  Use a very sharp knife and cut into bars.  Store in the fridge in a container….bet they won’t last the week!

Oat Crusted French Toast

Try adding a little something extra to your french toast with a combination of oats, cinnamon and hemp seeds for a crispy coating and nutrient boost!

This recipe came to mind because a while back I saw a show where they were making granola crusted french toast and it looked yummy.  I didn’t catch the recipe (mainly because whenever the tv happens to be on and there is something I want to watch the kids decide to scream at the top of their lungs just for fun).  In fact lately it seems this is their secret language.  One gets up in the morning and just screams, then the other screams back.  It’s like birds squawking to each other to communicate.  Where was I?  Oh yes, so I attempted the granola, but it didn’t turn out very well, so I decided to use oats instead and throw in hemp seeds for extra nutrients.  A crispy, cinnamon-y, syrup-y delight  😉


Ingredients: (Makes 4-6 pieces of french toast)

4-6 Pieces whole grain bread

3 Eggs

1/3 cup Milk

1 tsp vanilla

1 cup Rolled Oats

1 Tsp Cinnamon

1 Tbsp Hemp Seeds

Coconut Oil to lightly grease pan

Heat a large pan on low-medium heat.  Add about a tsp of coconut oil until melted.

Mix the eggs, milk and vanilla on one medium sized plate until combined.  On another medium sized plate mix the oats, cinnamon and hemp seeds.

Dip each slice of bread in the egg mixture to coat.  Then dip in the oat mixture, and dip again in the egg mixture.  Lay in pan and cook turning once until golden brown on both sides.  Add more coconut oil as needed as you cook the french toast.  If you don’t have room in your pan to cook all at once,  you can cook each slice separately and keep warm in the oven.

These are great for adults and kids (you can slice them into french toast sticks) add some pure maple syrup (and/or almond butter…yum!) and your favourite fruit and you’re good to go!





Cacao Almond Smoothie

This smoothie is like a rich and creamy treat with a hint of chocolate!

Cacao nibs have a chocolate taste but are not as sweet.  They contain magnesium, fibre, iron and antioxidants.  If you are used to milk chocolate these may be an acquired taste.  In this smoothie however there is just a hint of the chocolate, but if you prefer you can also garnish your smoothie with dark chocolate chips instead of the cacao nibs.

Hemp seeds are also a great addition as they provide Omega 3 fatty acids and protein.



1 Banana

1 cup Almond Milk

1 Heaping Tbsp Almond Butter

1 Tsp Hemp Seeds

1/2 Tsp Cacao Nibs

3-4 Ice Cubes

*Extra cacao nibs & some shredded coconut for garnish

Blend all ingredients in blender until smooth.  Garnish with shredded coconut and cacao nibs or dark chocolate chips.


Avocado Yogurt with “Sprinkles”

This is another great one for toddlers and older children, and so simple!



1/2 Avocado

2 Tbsp. Greek Yogurt

1/2 Tsp. Honey

1/4-1/2 Tsp. Cinnamon

Fresh Raspberries

Pinch of Hemp Seeds (aka “sprinkles”)  

To Make:

Mash 1/2 of a ripe avocado in a bowl.  Add 2 heaping Tbsp. of greek yogurt, 1/2 Tsp. Honey, 1/4 to 1/2 Tsp. Cinnamon (depending on tastes), fresh raspberries and a big pinch of Hemp Seeds. (Don’t forget to exclaim loudly with a big smile on your face… “Mmmmmmm! SPRINKLES!!!!”     Oh Moms…. we know what it’s all about   😉

*Note – You can also make a much simpler version of this for your baby using only the Avocado and Greek Yogurt.

A great versatile breakfast for the little peeps in your family!