One of our readers having viewed the article describing the healthwash around preservative and sugar laden boxed granola bars being labelled as “natural”, challenged me to raise the granola bar bar, and to provide a recipe for a lower sugar, nutrient dense granola bar.
Much of the sweetness in this granola bar comes from the addition of dates. this is better for the body as the fibre of the fruit delays the cascade of sugar into the bloodstream and a plethora of nutrients such as iron, potassium and vitamins A and K are also provided.
This bar is loaded with nutrition in the form of organic nuts and seeds which provide healthy fats and minerals and slow release energy from locally grown organic rolled oats rich in the B group of vitamins. Almond butter provides protein, vitamin E for heathy skin and cardiovascular health and the same health promoting fats as are found in olive oil.
I did not add pyridoxine hydrochloride, calcium pantothenate, hexane-processed soy ingredients, ascorbic acid, glycerin and sodium phosphate as Kashi do!
As there is no baking involved in this raw food bar, the delicate essential fatty acids and other nutrition present in the nuts seeds and grain is not damaged by heat. This also makes it quick to prepare; a definite plus for those of us with kids who are going to enjoy these bars!
This recipe has been taste tested by the wonderful Andrew who helps me with everything computer related, with the resulting comment “It makes Kashi taste like crap”! which I am going to take as very high praise indeed!
- 11/2 cups rolled oats
- 1 cup packed dates
- 1 cup mixed sliced almonds,pumpkin seeds, sunflower seeds (1/3 cup of each)
- 1/4 cup brown rice syrup
- 1/4 cup smooth natural almond or peanut butter
- 1tbsp ground flax
- 1tbsp coconut oil
- Put the dates in a food processor and pulse until they form a sticky paste.
- Melt the brown rice syrup and nut butter gently in a pan with the coconut oil.
- Measure the oats, ground flax and mixed almonds, pumpkin seeds and and sunflower seeds in a large bowl.
- Mix the date paste vigorously into the oats so that it is evenly distributed. Hands are best!
- Add the melted ingredients and mix together throughly.
- Press into a 8"x8" pan. (Mine was 10" by 7" and the bars were still deep enough)
- Chill before slicing evenly into 12 bars.
- Store in the freezer or refrigerator and wrap in parchment paper for to travel.
Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.