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 craisins, 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 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
- 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
- Preheat the oven to 350 F.
Whisk the flax meal and beverage of choice until well mixed
Mix all the other ingredients in a bowl. Add the above soy (almond beverage/milk)/flax blend and mix well.
- Line a 9” x 13” baking pan with parchment paper and add the mixture. Flatten as much as possible.
- Bake for 35 minutes. Mixture should be firm yet not hard.
- Cut into desired size bars and wrap up into individual portions to go!