When the honey boils down, it gets thick, syrupy and surprisingly less sticky. You can add nuts to these bars if you like – just substitute 1/2 cup of them for the pumpkin seeds. 

  • Prep time15 minutes
  • Total time45 minutes
  • Portion size24 bars


  • 1/2 cup (125 mL) unsalted sunflower seeds
  • 1/2 cup (125 mL) hulled pumpkin seeds
  • 1/4 cup (60 mL) sesame seeds
  • 4 cups (1 L) puffed brown rice cereal
  • 1 cup (250 mL) dried cranberries
  • 1 cup (250 mL) liquid honey
  • 1/2 tsp (2 mL) sea salt or kosher salt

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Spread sunflower seeds, pumpkin seeds and sesame seeds on rimmed baking sheet. Bake in 350°F (180°C) oven until lightly toasted, about 6 minutes. Let cool. Transfer to large well-greased bowl; add puffed brown rice cereal and cranberries. 

In large saucepan, boil honey with salt over medium heat, without stirring, for 5 minutes. Stir into puffed rice mixture until rice is well coated. 

Immediately scrape into greased 13- x 9-inch (3.5 L) cake pan, pressing to smooth and level top. Let cool. With greased knife, cut into bars. (Make-ahead: Store individually wrapped bars in airtight container for up to 2 weeks.)



AuthorPenny Stratas