Recipe for Super-Seedy Granola Bars

author : Nancy Clark

comments : 0

Avoid ultra-processed foods while keeping snacks handy

If you want an alternative to yet-another-energy-bar-in-a-wrapper, make this easy, cook-free recipe! These crunchy, seedy bars offer fiber, protein, and healthy fats. They are a minimally processed and wrapper-free alternative to yet-another energy bar in a shiny wrapper.

When making these bars, you are welcome to mix-and-match the ingredients. That is, don't fret is you don't have chia (although the chia seeds add a fun crunch) or if you want to use chopped walnuts instead of sunflower seeds. 

These bars are best stored in the refrigerator for a quick and hearty snack. At room temperature, they can become crumbly, though the crumbs are totally enjoyable by the spoonful and as a topping for yogurt or oatmeal. 

1 1⁄2 cup dry oatmeal

1⁄2 cup sunflower seeds, hemp hearts, or chopped nuts of your choice 

3 tablespoons chia seeds 

1⁄4 cup dried fruit of your choice, such as craisins or chopped dates

1 teaspoon ground cinnamon 

1 cup peanut butter or nut butter of your choice 

1⁄2 cup honey 

Optional: 1 teaspoon vanilla extract, 1⁄2 teaspoon salt 

1. Line a 9-x 9-inch square pan with parchment paper or plastic wrap with enough overhang for easy removal.

2. In a medium-sided bowl, combine oats, sunflower seeds, chia seeds, dried fruit, cinnamon (and salt). 

3. In a small microwaveable bowl, combine peanut butter, honey (and vanilla extract); warm in the microwave oven (30 to 60 seconds), and then mix together until very smooth. 

4. Pour the peanut butter mixture over the dry ingredients. Using a sturdy spoon, stir until evenly combined. 

5. Transfer the mixture to the prepared pan. Using the back of the spoon or a spatula, firmly press the mixture evenly into the pan. 

6. Cover and refrigerate for at least 1 hour or overnight. 

7. Gently lift the parchment or plastic overhang to remove from pan and slice into 16 bars. If desired, wrap individual bars and place them in a freezer-safe bag to store in the fridge or freezer. 

Yield: 16 bars

Nutrition information: 2,900 total calories; 180 calories per bar; 20 g carbohydrate; 5 g protein; 9 g fat

This is just one of many yummy recipes in Nancy Clark's Sports Nutrition Guidebook, 6th Edition (2019).

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date: December 29, 2019