March 13, 2017
On-the-Go Power Bars
Stay golden all day with these On-the-Go Power Bars!
Great for times when you need fuel on the run, these powerful energy snacks are packed with good-for-you energy in the form of nuts, seeds and dried fruit.
Their honey hue comes from a medley of roasted nuts, seeds and oats; chopped golden raisins, apricots and ginger; all enveloped in a flavorful, caramelly mixture of walnut butter, honey and coconut sugar.
"Nuts and seeds are excellent sources of heart-healthy unsaturated oils and vegetarian protein," says Nicole Sievers, a registered dietitian and certified diabetes educator with Wilcox Medical Center.
"These healthy fats, along with 4 grams of fiber per serving, have the added benefit of helping you feel full longer because they are slower to digest. This can help you resist unnecessary snacking between meals, and can also slow the post-meal rise in your blood sugar which is good news for people living with diabetes," Sievers adds.
These bars can be stored in an airtight container at room temperature or in the refrigerator for up to one week. Or, you can freeze them for up to a month. (Just remember to thaw bars at room temperature before eating!)
On-the-Go Power Bars
Recipe adapted from EatingWell
1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1/4 cup pumpkin seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 cup unsweetened whole-grain puffed cereal
1/3 cup currants
1/3 cup dried apricots, chopped
1/3 cup golden raisins, chopped
1/3 cup crystallized ginger, chopped
1/4 cup creamy walnut butter
1/4 cup coconut sugar
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.
2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.
3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan.
5. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.
Nutritional information per serving (1 bar):
Calories: 246; Carbohydrates: 38g; Protein: 5g; Total Fat: 10g; Saturated Fat: 1g; Cholesterol: 0mg; Dietary Fiber: 4g; Sodium: 57mg