If you are tired of searching for an energy bar without refined sugars, fillers and other junk, look no further than your cupboard. It is easy to make your own unprocessed delicious oat bars with the goodness of real food.
No chemicals, no refined sugars (no junk)! — Instead this bar is delicious and nutritious with 2 grams of dietary fiber + 3g of protein and only 6 g of unprocessed sugar (from your dried fruits and real maple syrup rich in minerals). The only tools you need are a food processor and a rolling-pin (or your hands to smoosh flat into a baking pan). If you don’t wish to make bars, you can opt to use a mini scoop or rounded teaspoon to create mini bites.
Check out the recipe below. : )
Basic Recipe Ingredients:
- 1 cup of oats + 1/4 cup of oat flour
- 5 small pitted dates (or 5 dried turkish apricots)
- 2 TBSP Pumpkin Puree
- 2 packets of stevia
- 1 cup of Rice Krispies
- 1/4 cup Maple Syrup
- 2 TBSP coconut oil (or grape seed oil)
- 1/4 tsp baking soda
- pinch of sea salt
Optional add-ins:
- spices to taste (ie cinnamon, nutmeg, cloves, star anise… your fav or a combo)
- 1/4 cup cashews
- 2 TBSP mini chocolate chips (or raisins)
Directions:
- Grind 1/2 cup oats until flour-like (leave 1/4 cup in food processor and save remainder).
- Process rest of ingredients except Rice Krispies (and add-ins).
- When “dough” starts to form place into a bowl and mix in Rice Krispies (and your choice of add-ins).
- Refrigerate.
- Roll out into a long rectangle using oat flour and Silpat, wax- or parchment- paper on both sides to keep from sticking to baking tray. (OR just smoosh evenly into a lightly greased pan.)
- Remove top paper or Silpat.
- Bake in 350 degree oven for 12-15 minutes.
- Cool.
- Cut into 8 even bars. (OR crumble up for Granola cereal (1/4 cup serving).
- Enjoy! : )
Nutritional info for basic recipe using coconut oil (without add ins)
Filed under: diet, healthy lifestyles, Nutri-Savvy, nutrition, Recipes
