Recipe: Sunflower Butter Rice Crispy Squares

On my own family’s weekly meal plan, you will always find dessert! I love to offer my kids a clean version of something they love. To be honest, before attending nutrition school, I barely knew how to cook anything. Once I graduated, I still felt unsure about myself in the kitchen, but then I attended the Academy of Culinary Nutrition and it really bridged the gap of what to do with all this nutritional science and how to put it to practical use in the kitchen.

One of the best tricks that I learned is how to re-create a favourite recipe. Having zero experiencing cooking before I got married forced me to follow recipes to the exact ingredient and measurement, never feeling confident to experiment. Now with the knowledge of how to mix things up, I just swap out the foods I prefer not to eat for the foods that will benefit my family, sometimes based on their health needs, et voila, you have convenient clean eating readily available!

For example, this Sunflower Butter Rice Crispy recipe was created so that my little guy, who has eczema from time-to-time can eat this too! He tends to not do well with nut butter but does great with seed butter. If you really want to jazz up this dessert make it with Cocoa Rice Puffs. I made my version with Nature’s Path Crispy Rice.

 

Nutrient Snapshot of Sunflower Seed

  • Sunflower seeds are an excellent source of vitamin E which is an antioxidant that helps maintain healthy hair and skin, protects cells from damage, and has anticancer properties.
  • The seeds are also an excellent source of B vitamins, especially folate that helps support a healthy pregnancy and the immune system.
  • They also contain a high amount of protein and heart-healthy fat and a good supply of calcium, phosphorus, and iron. They are rich in cholesterol-lowering phytosterols.

Eat a handful as a snack or add them to your salads, stir-fries or trail-mixes. I personally LOVE sunflower seed butter and love to bake with it, offering my kids a nut-free version of whatever I bake that they can take to school too!

Sunflower Butter Rice Crispy Squares
Makes approx 15-18 squares
Time: approx 25-30 mins

 

Ingredients

2 tbsp Coconut Oil
1/2 cup Maple Syrup
1/2 cup Coconut Sugar
1 cup Sunflower Seed Butter
5 cups Rice Cereal

Directions

1. Grease a 9 x 9 baking pan with melted coconut oil, or line with parchment paper.

2. In a small saucepan over low heat, whisk the maple syrup, coconut sugar, and sunflower seed butter until thoroughly combined with no lumps remaining. Remove from heat and let cool for a few minutes.

3. In a large bowl, combined rice cereal and sunflower seed mixture and gently mix by hand or with a spatula, making sure all the cereal is evenly coated.

4. Transfer mixture to your baking pan and press down firmly with wax paper until evenly spread.

5. Freeze for 20 minutes, or refrigerate for about 2 hours. Once they are firm, cut into bars or squares and enjoy!

Bonus Tip:

To jazz up the flavour, add in either 1/4 cup of chocolate chips, chopped dried cranberries/cherries, or old-fashioned rolled oats.

Recipe: Sunflower Butter Rice Crispy Squares
 
Prep time
Cook time
Total time
 
Author:
Serves: 15-18 Squares
Ingredients
  • 2 tbsp. Coconut Oil
  • ½ cup Maple syrup
  • ½ cup Coconut Sugar
  • 1 cup Sunflower Seed Butter
  • 5 cups Rice Cereal
Instructions
  1. Grease a 9 x 9 baking pan with melted coconut oil, or line with parchment paper.
  2. In a small saucepan over low heat, whisk the maple syrup, coconut sugar, and sunflower seed
    butter until thoroughly combined with no lumps remaining. Remove from heat and let cool for a few minutes.
  3. In a large bowl, combined rice cereal and sunflower seed mixture and gently mix by hand or with a
    spatula, making sure all the cereal is evenly coated.
  4. Transfer mixture to your baking pan and press down firmly with wax paper until evenly spread.
  5. Freeze for 20 minutes, or refrigerate for about 2 hours. Once they are firm, cut into bars or squares
    and enjoy!

About Me


Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

The Culinary Nutrition Expert Program

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1 day ago

Tracy Houle Nutrition
Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉
✨
Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy  @ Oakville, OntarioImage attachment

Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉

Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy @ Oakville, Ontario
... See MoreSee Less

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly. 
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly.
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious
... See MoreSee Less

 

Comment on Facebook

So delicious

I knew I always liked Dante, what a kid Going to go try the broth recipe out

2 weeks ago

Tracy Houle Nutrition
I love Canada, but I was made for the ocean air, sandy beach, and palm trees. 
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
 @ The Reef at Atlantis in the BahamasImage attachmentImage attachment

I love Canada, but I was made for the ocean air, sandy beach, and palm trees.
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
@ The Reef at Atlantis in the Bahamas
... See MoreSee Less

 

Comment on Facebook

Happy New Year 🥳

Very nice pictures I love the red sea and the ocean! Enjoy !

Happy new year guys ! Enjoy the sun !

Happy new year!! Love Atlantis.

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