Welcome to my blog…. I am so delighted to share this recipe for hi-energy granola bar as my first post as I’ve had so many requests for my super healthy energy granola bars.
I have grown up eating flapjacks. I can still remember the taste and smell of my mum’s delicious flapjacks baking in the oven. When we couldn’t make them we bought them. We always thought that as long as it had oats in it then it was healthy. Oats and the other 20 ingredients we didn’t even know about. How wrong were we! In fact some of these “healthy” bars are less healthy than a chocolate digestive biscuit. I thought if I didn’t have time to make my own snacks I felt justified in buying cereal bars and that I wasn’t buying junk food. Well I may as well been with the amount of sugar and other ingredients in these bars.
Even in a simple flapjack bar the ingredients are too sickly, sweet and unhealthy. That’s when I decided to try and recreate a healthy version of my mum’s flapjacks. I think I must have made 10 batches with different ingredients and they kept falling apart. I soon became an expert at breakfast granola as my granola bars simply weren’t staying together and we ended up eating it as cereal. Of course I realised what keeps flapjacks together is dollops of butter and golden syrup and most healthy ingredients just don’t stick!!!! So I became a woman on a mission to find that perfect granola bar high in protein and full of goodness and slow releasing energy to help get my kids from morning break to lunch without wanting to scoff their mouths with chocolate and sweets! And it’s worked! So I am so happy to share this recipe with you and I’m sure you will never regret taking that first step to make it. It’s easier than getting into the car to go and buy your snacks……. So keep a stock of ingredients in the pantry and you’ll never run out!
My food hydrator. You can purchase these on amazon.com, amazon.co.uk and amazon.es and there is no need to buy the top of the range one until you realise you’ll be using it for a lot more than hydrating fruit. It comes with 4 trays so underneath my persimmon and pears are delicious strawberries packed full of goodness. To add a bit of variety to this recipe I also use peaches, kiwis, apples, mangoes, bananas, in fact any fruit which is available.
And here is the result …. You can even send your kids into school with a bag of dried mangoes instead of that chocolate biscuit. So this is the first thing I do…. hydrate your fruit for a few hours. It can be stored in a container for 5 days before use.
Now weigh the dry ingredients and add to a large bowl. The oats, seeds, chopped nuts cinnamon etc. you can use any seeds from pumpkin, flax, sunflower and any nuts like pecans (my favourite!), almonds, macedonia, pine nuts… it’s your choice!
Now soak your fruit in hot water for 3 minutes to soften. Make sure it is chopped into small pieces.
Now place all your wet ingredients into a small sauce saucepan and heat until it has melted and thickened. It should almost look like caramel. Like so.
Add the drained fruit pieces along with the melted ingredients to the oat mixture and mix until well combined. Line a baking tray with parchment and press down until well compacted. This helps your bars to stick together and not crumble. Bake in a preheated oven at 150˚c for 30 minutes or until golden brown. Cut into squares after 10 minutes and then leave to cool and harden for a further 20-30 minutes.
Delicious with a strawberry and chia seed smoothie. Yum!
Oats are an excellent source of energy. They contain potassium, magnesium, vitamins, protein and calcium and slow burning carbohydrates. They are full of soluble fibre which slows down digestion and releases energy slowly so you feel full for longer. This helps level the rise in blood sugar levels. Oats contain phytochemicals believed to help fight diseases such as cancer and cardiovascular diseases. Oats are generally gluten free, however, in the growing, harvesting and processing gluten can be unintentionally added to the oats so if you are gluten intolerant please look for gluten-free oats to be on the safe side.
- 500g gluten free coarse oatmeal
- 30g milled chia seeds
- 30g whole flax seeds
- 30g milled flax seeds
- 20g milled hemp seeds
- 80g chopped pecans
- 1 teaspoon cinnamon
- 160 ml olive oil (not extra virgin) or coconut oil or rapeseed oil
- 80-110ml honey (depending on how sweet you like it)
- 3 tablespoons date syrup
- 2 tablespoons cashew butter
- 150 g mixed dried fruit chopped into small pieces
- Preheat your oven to 150˚c. Line a rectangular baking tin with parchment paper.
- Place all the dried ingredients into a bowl - oats, seeds, nuts and cinnamon.
- In a small saucepan add the oil, honey, date syrup and cashew butter and melt under a gentle heat stirring constantly until it resembles a thick caramel sauce.
- Add the wet mixture to the dry mixture along with the dried fruit and mix well to combine.
- Press into the lined tin and bake in the oven for 30 minutes until golden.
- Cut into squares after 10 minutes and leave to cool for another 20 minutes or until hardened.
- The closer packed the mixture is in the tin the better. Place a piece of baking parchment over the mixture and use a rolling pin to press it down.
- If your diet needs extra protein add 2 tablespoons of protein powder to the dry ingredients.