Here is a tasty recipe from the Chex website that I modified. My version eliminates dairy and cereal additives that may cause migraine (ex: barley malt). Generic cereal brands seem to be the only ones that have ingredients you'll recognize, like oats and salt. Read labels. If you use maple syrup, it will be vegan. I used honey, which is not vegan, but I decided to use up what I have in the cabinets. My version also eliminates nuts, a possible migraine trigger - I substituted pumpkin seeds and it tastes great. I learned about microwaving the mix from one of Sarah Kramer's cookbooks.
(Cracker Jacks for Grown Ups)
makes around 5 cups
1.5 cups generic brand mini shredded wheat squares
1.5 cups generic brand Cheerio-style cereal
1.5 cups salted mini pretzels
3/4 cup pumpkin seeds or nuts of your choice
1/4 cup vegetable oil
1/4 cup syrup sweetener (honey, maple syrup, maybe agave nectar or rice syrup)
1/4 tsp ground cardamom
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/2 tsp vanilla extract
optional: 1/2 cup dried fruit (I eliminated that since it is a possible migraine trigger, but this would taste really good with some dried fruit). The original recipe used banana chips. I think raisins would be very tasty.
1. Place all ingredients in a gallon ziplock bag and mush around to distribute the flavorings evenly through the cereals.
2. Remove from bag and place in a large microwaveable bowl. Microwave 4-6 minutes depending on your microwave, stirring well every 2 minutes.
3. Remove from microwave and allow to cool. It will be hot! Don't scorch your tongue. 8-)