1 cup bran cereal (eg- all bran)
1 cup any high fiber cereal
1/2 cup sunflower seed kernels
1/2 cup sesame seeds
1/2 cup raisins
1 tablespoons molasses
1 tablespoon cornstarch
1/3 cup corn syrup
1 1/2 tablespoons flour [I used rye flour]
1/2 teaspoon salt
1/2 teaspoon cocoa
1 teaspoon cinnamon
1/4 teaspoon vanilla
1 teaspoon canola oil
First of all, measure out the sunflower seeds and the sesame seeds and place them on a cooking sheet. Bake the seeds in the oven, stirring every couple of minutes until you notice a colour change.
Once the seeds are done, let them cool and then mix in the fiber cereal, bran, and raisins and put it to the side.
Next, in a pot on the stove, combine the remaining ingredients at a low simmer temperature. Whisk the ingredients until the white lumps from the flour are no longer visible.
Then, VERY SLOWLEY, while constantly stirring; add the nuts, fiber, raisins and bran mixture.
Once it is thoroughly mixed, scoop everything onto a pan or a baking tray. I recommend covering your fingers in canola oil to keep them from sticking while pressing the ingredients down.
Cool, and then cut into bars!