2 cups whole grain cereal (flakes or squares) – lightly crushed
1/2 cup agave nectar
1/2 cup brown sugar
1/2 cup canned pumpkin
1 cup applesauce
2 cups whole wheat flour
1 1/2 teaspoons cinnamon
1 teaspoon allspice
1 teaspoon dried grated orange peel
1 teaspoon baking soda
1/2 teaspoon salt
1 cup finely chopped apple (peel first)
1/2 cup chopped dried dates
1/4 cup sunflower seeds
1/4 cup pumpkin seeds

Total Cal: 156 Total Fat: 2g Sodium: 13mg Carbs: 32g Protein: 4g


Preheat oven to 350 degrees and grease a 9×13 cake pan.
In a small bowl mix together 1 cup of the cereal with the agave nectar.
In another small bowl, combine the brown sugar, canned pumpkin and applesauce. Whisk to mix thoroughly, until the brown sugar dissolves.
In a large mixing bowl, mix together the dried ingredients (remaining 1 cup cereal, flour, cinnamon, allspice, orange peel, baking soda and salt). Mix in the applesauce mixture and stir to mix well. Stir in the fruit and seeds.
Pour and press into the greased 9×13 pan then spoon the crushed cereal-agave mixture over the top. Bake at 350 for 25-30 minutes. Allow to cool then cut into squares.
Gluten Free: You can make these bars gluten free by using a gluten free flour and cereal.