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How To Make Chewy Fruit And Nuts Granola Bars
Granolas are a convenient and versatile food item that can be eaten during breakfast or anytime of the day to give you a boost of energy. They are chewy, but most importantly, they are good sources of fiber and protein. Find out more on how to bake this homemade fruits and nuts granola bars in this article.
Nutritional benefits of granola bars
Oats are highly beneficial for health as they are rich in carbohydrates, fiber, protein, and fats. They also contain a special form of antioxidant that reduces blood pressure. Oats also contain beta-glucan, a soluble form of fiber that reduces cholesterol and blood sugar levels and increases the growth of healthy gut bacteria. Hence, oats provide a lot of nutritional benefits. Nuts are beneficial for health as well, as they lower the risk of hypertension and are beneficial for those with type 2 diabetes. These two medical conditions are related to heart health. Hence, nuts may reduce the risk of developing heart illness. Fruits are high in fiber and antioxidants, and dates for example contains a compound called flavonoid, which helps to reduce inflammation, and the risk of developing Alzheimer’s disease, heart illness and certain types of cancer. Lastly, seeds such as pumpkin seeds and sunflower seeds may help to reduce the risk of developing breast cancer.
Fruits And Nuts Granola Bars Recipe
What you need:
- 2 and a ½ cups of rolled oats
- 1 cup of Medjool dates without pits
- ½ cup of melted coconut oil
- ½ cup of peanut butter or nut butter
- 1 teaspoon of vanilla extract
- ¼ cup and 2 tablespoons of apple
- ½ teaspoon of salt
- ½ cup of diced nuts (can be walnuts, peanuts, almond nuts, pecans, pistachio nuts roasted, and/or cashew nuts)
- ½ cup of sunflower seeds and/or pumpkin seeds
- ¾ cup of dried fruits (blueberries, raisins and Turkish apricots)
Steps:
- Preheat the oven to 150 degrees. Line a 23cm by 33cm baking tray with baking paper.
- Blend the coconut oil, nut butter, salt, dates, vanilla and apple juice into a processor and blend them until they have a smooth texture. Leave them aside.
- Mix the dry ingredients such as the nuts, seeds, dried fruits and oats together. Add in the wet mixture in step 2 and mix until they are evenly mixed.
- Pour in the pre-baked granola mix onto the baking tray and flatten them into an even layer.
- Bake for 20 minutes or until they turn golden. Remove from the oven and let them cool totally before putting them in a refrigerator to chill for minimally 1 hour so that they can harden.
- After 1 hour or more, take the granola out from the refrigerator and cut them into 12 bars. Store them in an airtight container in the fridge for up to 7 to 10 days.
Tips:
- Use natural nut butter like cashew nut butter or peanut putter. Ensure that it is smooth and flowy enough to bind and stick the ingredients together. Avoid getting crunchy nut butter.
- If your granola bars are frozen, then thaw them for 20 minutes before eating.
- Ensure that your fruits are diced into small pieces so that they can bind well together.
We hope that you will enjoy this recipe and they are a healthy snack option for a quick bite at anytime of the day!
