Healthy Granola Bars
Healthy Granola Bars
These are such a great healthy snack for either a quick breakfast get away in the morning, in the kids lunchbox or as an afternoon pick me up. Shop bought granola bars often have too much sugar in them, by making your own, you have control on the sugar content and can add more of the healthy nuts and seeds to your own taste. If you are going for a hike and need more energy, then add extra oats. If you want to keep it low carb, then add less oats. You can change the ratio and the ingredients below to one that suits your lifestyle and tastebuds!
These little nutritious powerhouses don’t have honey in them to bind them, but egg whites ( great protein source) and yacon syrup which is also the sweetener. Which means every single ingredient in these bars are packed with nutritional benefits and none are empty calories with no benefits! An absolute winner. In addition, before you add the egg white and yacon syrup you have your own home made muesli and if you take your home made muesli and add coconut water or water and leave overnight in a fridge you have Bircher muesli.
3 recipes in one!! A true win win win scenario!
2 cups of oats
1/2 cup unsweetened coconut
1 cup pitted dates
1/2 cup dried apricots
1 cup mixed seeds ( pumpkin and sunflower)
1/2 cup wheat germ
1 tbsp chia seeds
2 tbsp yacon syrup
1 large egg white
1-2 tsp all spice
1.Mix all the ingredients together
2. Place ingredients on greaseproof paper on a baking tray
3. Bake at 300F for 40 minutes
leave to cool and then enjoy!
It’s a good idea to indent the bar shape into the granola before you bake.
Yacon syrup is a healthy alternative to sugar and other sweeteners. It can be bought on Amazon and in the USA in Wholefoods.
WHAT’S GOOD ABOUT IT
Oats: Rich in vitamins, minerals and lipids plus huge amounts of energy and fibre.
Tree Nuts: whatever nuts you choose to put in your granola they will be packed with proteins, good fats and omega 3. Plus vitamin E, plant sterols, and L- Arginine.
Chia seeds: iron, folate, calcium, magnesium and omega 3.
Pumpkin seeds: B vitamins, iron, magnesium, zinc and protein.
Sunflower seeds: B vitamins, folate, vitamin E, protein.
Dates: high in fibre, iron, magnesium, potassium plus vitamin A and K. Also to a slightly lesser degree copper, B6, and manganese.
SO WHY IS IT GOOD FOR YOU?
Oats: great enzyme function and energy, good for the heart and fantastic at keeping insulin levels from spiking which would encourage your body to store more fat. Can also reduce your risk of developing type 2 diabetes
Tree Nuts: can lower cholesterol, lower cancer risks and good for the heart. They can reduce the risk of hardening or the arteries and can reduce inflammation and oxidation .
Chia seeds: free radical fighting cancer fighting little powerhouses. They help you loose weight with there ability to soak up water and make you feel full, feeds your good bacteria in your gut, lower the risk of heart disease and type 2 diabetes.
Pumpkin seeds: ATP creating seeds which are great for energy, good for blood pressure and the heart and also can help prevent strokes. Fantastic for the immune system, cell growth plus sleep and your mood!! ( in a positive way!!)
Sunflower seeds: anti inflammatory, good for asthma sufferers, cancer fighting and also good for menopausal women. Also good for the heart, can lower cholsterol and can even help calm your nerves!
Dates: lowers bad cholesterol and good for colon , breast, , prostate, lung and pancreatic cancer . Also anti-infective, anti-inflammatory and anti-hemorrhagic. Free radical fighting, energy giving little bullets!