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
Author: 
Prep time: 
Cook time: 
Total time: 
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
I used to be a HUGE fan of turtles chocolates, anytime time of the year!

Not so much anymore!

This 3 ingredient version is wayyyyy better and minus all the shitty processed stuff in the processed version.

Does it look like I’m suffering while clean eating? I think not... 😉

#cleaneats #cleandessert #snack #snacktime #delicious #yum #foodie #servingupsimplicity #whole #happy #ingredient #ingredientsmatter #anytimeanyplace #homemade #funinthekitchen #chocolate🍫 #darkchoclate #dates #nuts #paleo #paleodessert #sweettooth #kids @ Oakville, OntarioImage attachment

I used to be a HUGE fan of turtles chocolates, anytime time of the year!

Not so much anymore!

This 3 ingredient version is wayyyyy better and minus all the shitty processed stuff in the processed version.

Does it look like I’m suffering while clean eating? I think not... 😉

#cleaneats #cleandessert #snack #snacktime #delicious #yum #foodie #servingupsimplicity #whole #happy #ingredient #ingredientsmatter #anytimeanyplace #homemade #funinthekitchen #chocolate🍫 #darkchoclate #dates #nuts #paleo #paleodessert #sweettooth #kids @ Oakville, Ontario
... See MoreSee Less

Comment on Facebook

Would love your recipe!

They look so good !

Clean eating feels great. It tastes even better knowing it's good for you 🥰

do you have the recipe for this....mmm good!!

Could be our snack after yoga

Prosciutto! Not something that is touted as a health food BUT Italian prosciutto di Parma is made from pigs fed on the whey of Parmigiano-Reggianno cheese (which is highly fermented and beneficial to our gut bacteria) and chestnuts (omega 3’s.)
.
Of course we should all minimize intake of processed meats but if you are going to consume it - it’s nice to know that this specialty ham offers some healthy fat.
.
#arugula #italian #greens #healthy #fat #nutrition #onelife #potatoes #mediterraneanfood #salad #friyay #feelgoodfood #comfort #roots #parmaitaly #guthealth #fermented #delicious #thatcleanlife #organic

Prosciutto! Not something that is touted as a health food BUT Italian prosciutto di Parma is made from pigs fed on the whey of Parmigiano-Reggianno cheese (which is highly fermented and beneficial to our gut bacteria) and chestnuts (omega 3’s.)
.
Of course we should all minimize intake of processed meats but if you are going to consume it - it’s nice to know that this specialty ham offers some healthy fat.
.
#arugula #italian #greens #healthy #fat #nutrition #onelife #potatoes #mediterraneanfood #salad #friyay #feelgoodfood #comfort #roots #parmaitaly #guthealth #fermented #delicious #thatcleanlife #organic
... See MoreSee Less

Comment on Facebook

I am super thrilled for that as will my daughter be 🙂

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