Healthy snacks – Peanut butter granola bars

These Granola Bars have oats, seeds and nuts that are high in protein, fiber, good fats and other nutrients. They can be taken to work, packed for school snack and give to athletes half an hour before an event. Since they are packed with energy boosting ingredients!

Nuts

Peanuts and pecans – enriched with B vitamins, magnesium

Almonds – rich in vitamin E which has anti-inflammatory properties and calcium, magnesium

Walnuts – Vitamin E, lots of folate, Omega 3 fatty acids, magnesium

Seeds

Sunflower seeds – rich in magnesium, potassium, calcium, fatty acids good for heart health

Pumpkin seeds – good source of zinc, iron, phosphorous, manganese, magnesium and are rich in antioxidants

This recipe can be used for any combination of nuts and seeds. The key thing to remember is that the nuts and seeds MUST be roasted as it helps neutralise the anti-nutrient or ‘phytic acid’ present in them. The phytic acid can interfere with the absorption of calcium, iron, magnesium and zinc. However, the temperature for roasting must remain low. Another important tip would be not to overheat the honey as heat kills the enzymes present in honey that are beneficial for our health.

Ingredients:

Organic Rolled Oats                          2 cups

Organic Sunflower Seeds               1 cup

Organic Pumpkin Seeds                 1 cup

Organic Sesame Seeds                   1 cup

Organic Walnuts                               1 cup

Organic Almonds                            1 cup

Organic Peanut Butter

(No Stir, Creamy)                             1 cup

Organic Raw Honey                      1 cup

Oats, Almonds, Walnuts, Pumpkin seeds, Sunflower seeds and sesame seeds in an oven tray

Method:

 1.  Roast Rolled Oats and Seeds in the oven, each one separately in a metal tray at 180 C

2.  Mix all the Nuts and Seeds and let them cool down

 3.  Use a double boiler to gently warm peanut butter

4.  Use a double boiler to gently warm raw honey

5.  Mix the honey and peanut butter

6.  Transfer the seeds and nuts mix to a pyrex dish 10” by 15” (25 cm by 39 cm)

7.  Once the seed and nut mix is cool then pour the honey and peanut butter over them

8.  Mix thoroughly

 9. Flatten and compress the mixture evenly with a wooden spoon or a mallet so that when you cut the granola into bars they remain firm and do not crumble away

Compressed oats, nuts, seeds with honey and peanut butter

10. Place the dish in the Fridge and let the mixture cool for minimum 2-3 hours

 11. Take a heated knife and cut square or rectangular shaped granola bars  and they are ready to eat!

Granola bars cut into pieces and wrapped up for a giveaway at a workshop

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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