Pieces of oat fruit and nut bars on a table top

Granola Bars

(DougCookRD.com)

 

Pieces of oat fruit and nut bars on a table top

 

Granola bars, a.k.a. ‘energy bars’ are fantastic if they’re made with quality ingredients. Many store bought ones have loads of added sugar and while trans fats will be phased about of Canada by September 2019 or so, many are still made with hydrogenated, partially-hydrogenated oils or shortening.

 

This oat fruit and nut bar is great as you can change up the ingredients: use crasins, currents, raisins for chopped dried apricots instead of dates, use maple syrup instead of molasses (although molasses do have a lot more calcium), and change up the nuts if you like.

 

Dried fruit, oat and nut bars make a perfect on the go snack, or it can be a breakfast, especially if paired with a glass of milk, some yogurt or a latte. It will have heaps of protein (good for muscles), fiber, vitamins and minerals.

Oat Fruit And Nut Bars

Course Breakfast, Snack
Cuisine American
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 59 minutes
Servings 14

Ingredients

  • ½ cup soy beverage or almond, hemp, milk
  • 2 Tbsp. flax meal
  • 2 1/2 cups rolled oats
  • 1 cup whole wheat flour
  • 1 tsp. baking soda
  • ½ tsp. salt
  • ½ tsp. baking powder
  • ½ cup dates or raisins, crasins, chopped dried apricots
  • ½ cup walnuts
  • ½ cup pecans
  • ½ cup almonds
  • 3/4 cup brown sugar
  • 1/3 cup molasses or 1/3 cup maple syrup for a lighter coloured bar
  • 1/3 cup coconut oil

Instructions

  1. Preheat the oven to 350 F.
  2. Whisk the flax meal and beverage of choice until well mixed

  3. Mix all the other ingredients in a bowl. Add the above soy (almond beverage/milk)/flax blend and mix well.

  4. Line a 9” x 13” baking pan with parchment paper and add the mixture. Flatten as much as possible.
  5. Bake for 35 minutes. Mixture should be firm yet not hard.
  6. Cut into desired size bars and wrap up into individual portions to go!

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on Facebook, Instagram and Twitter.

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