This morning I decided to create my own bar. We have porridge every morning during the winter. In it we have chia, crushed flax and hemp seeds. As well we eat 1 tablespoon of coconut oil. It is a healthy fat and one that they say is good for our brain, for Parkinsons’ and our memory. We also enjoy sunflower seeds and pumpkin seeds. But when we are in a hurry, we may not have all of these on a regular basis.

So I put most of these seeds together and made this bar. I tried it first in a single bar and when it turned out well, I made a bigger recipe using 4 times each amount. When you first make this recipe, maybe you too should make the smaller batch until you have figured out how long to microwave. Just a few extra seconds can harden the marshmallows and they may not mix together.

1 tablespoon coconut oil
2 marshmallows
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds
1/4 cup Rice Krispies

Put coconut oil into a small glass microwave safe bowl. Microwave for 25 seconds or until melted. Add 2 marshmallows and microwave another 16 seconds. With a fork, whip the 2 together as much as possible. Add the seeds and mix with the fork. Then add the Rice Krispies and knead together with your hand. Press into a mold or shape and  put into the fridge to harden. Wrap with saran wrap, You can also shape this into balls and harden them. Wrap and store in the fridge.


1/4 cup coconut oil
8 marshmallows
1/4 cup chia seeds
1/4 cup hemp seeds
1/2 cup sunflower seeds
1/4 cup pumpkin seeds
1 cup Rice Krispies

I just made another batch and added 1 tablespoon chopped nuts to the recipe for the single bar or 4 tablespoons for the 4 bar recipe. It turned out well!
These easy to make bars are packed with nutrition, but as well they do have the sugar in the marshmallows so when I have time I will see how we can bind the ingredients by using another ingredient.