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.

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3 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

3 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

4 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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