This recipe is perfect to satisfy that sweet tooth craving without boosting your sugar intake or eating too many calories. These heart-healthy cereal squares combine almond butter, dried fruit, seeds and honey for a filling snack with just a touch of natural sweetness.

Almonds contain unsaturated fats, which have been proven to boost heart health by improving cholesterol, reducing inflammation and stabilizing heart rhythms, said Patricia Guay-Berry, RD, an oncology dietitian with Adventist HealthCare.

Almond Butter Cereal Squares

(Makes 16 squares)


  • ½-cup crunchy almond butter or natural peanut butter
  • ½-cup brown rice syrup
  • ½-cup liquid honey
  • 1 tsp vanilla extract
  •  1 cup dried apricots
  • ½-cup sliced almonds
  • ¼-cup sesame seeds
  • – cup ground flax seeds
  • ¼-cup sunflower seeds
  • 2 ½ cups high fiber cereal such as bran flakes
  • 1 ¼ cups old-fashioned oats


  1.  In a large saucepan, over low heat, cook almond butter, rice syrup, honey and vanilla until blended.
  2. Add apricots, almonds, sesame seeds, flaxseeds and sunflower seeds; mix well.
  3. Add cereal and oats; mix well.
  4. Pour mixture into prepared pan (9 inch square metal baking pan, lightly greased). Press down with clean damp hands to compact evenly.
  5. Let stand for 30 minutes until firm, and then cut into squares.

Nutrition Facts: (Serving = 1 square)

  • Calories: 234
  • Fat: 10 grams
  • Carbohydrate: 35 grams
  • Fiber: 4 grams
  • Sodium: 89 grams

Source: The Essential Cancer Treatment Nutrition Guide & Cookbook by Jean LaMantia, RD

Eating healthy is one great way to keep your heart in shape. Find out how healthy your heart is by taking our fast, FREE online health risk assessment