As an on-the-go breakfast or after-school snack, portable, kid-friendly granola bars are a boon to busy families. When it comes to nutrition, though, all bars are not created equal. They can be reasonably virtuous or downright decadent.  My whole-grain, high-protein recipe is a little of both — hearty and satisfying, dense and chewy, and just sweet enough.

Chewy sunflower seed granola bars

Yield:  16, 2-inch squares

2 c. rolled oats

1 c. raw sunflower seeds

1 c. raisins

1/2 c. toasted wheat germ or unsweetened, shredded coconut

1/2 tsp. fine sea salt

1/2 tsp. ground cinnamon

1/3 c. brown sugar

1/3 c. canola or safflower oil

1/3 c. sunflower seed butter

1/3 c. honey or maple syrup

1 tbsp. hot water

1 tsp. vanilla extract

Preheat oven to 350 degrees.

Measure oats into the work bowl of a food processor.  Pulse about a dozen times — some of the oats should be ground to a flour-like consistency, some oats should be whole, and the rest should be somewhere in between.  Pour processed oats into a large  mixing bowl.  Stir in sunflower seeds, raisins, wheat germ or coconut, salt, and cinnamon.

In a separate mixing bowl, whisk together brown sugar, oil, sunflower seed butter, honey or syrup, hot water, and vanilla.  Fold into oat mixture with a rubber spatula, stirring until evenly moistened.

Lightly oil an 8 x 8-inch baking dish.  Cut a piece of parchment paper to fit the bottom of the pan and extend up and over two of the sides (this will help you get the baked granola bars out of the pan).  Press paper into pan, smoothing out bottom and up sides.  Lightly oil paper.  Spoon granola mixture into pan and press down very firmly with an oiled spatula to form a compact, even layer.

Bake 35-40 minutes, until edges are nicely browned.  Let cool completely (summon all your will power — if you try to cut them when warm, they will crumble).  Use parchment paper overhang to lift granola from pan.  Place on a cutting board and, using a long, serrated knife and firm downward pressure, slice into 16 squares (if you don’t have a good knife, you may want to chill them a bit in the refrigerator before cutting).  Wrap each square in a small piece of wax paper, and store in a tightly sealed container.

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