Do you like nutritious healthy granola munchies but don’t want to pay an arm and a leg just to have ingredients added that you might not want in your food or don’t even know? Do you need something handy to just grab and eat, take to your office, to the gym, or anywhere else? If the answers are yes, then this is your recipe!
No unnecessary additives, no processed sugars (except the chocolate coat which is optional). Dry fruits are a great source of fiber, vitamins, and minerals. Flaxseeds are nutritional gems for everyone who can eat them (If you are allergic, on medication or pregnant, always consult your physician).
According to the United States Department of Agriculture, a tablespoon of ground flaxseed (7g) contains:
Energy: 37.4 calories, Protein: 1.28 g, Fat: 2.95 g, Carbohydrate: 2.02 g, Fiber: 1.91 g, Calcium: 17.8 mg, Magnesium: 27.4 mg, Phosphorus: 44.9 mg, Potassium: 56.9 mg, Folate: 6.09 micrograms (mcg), Lutein, and zeaxanthin: 45.6 mcg
Flaxseeds also contain minimal amounts of different vitamins, and minerals and are a source of lignans, tryptophan, lysine, tyrosine, and healthy unsaturated fats.
When it comes to Pumpkin seeds, the nutritional value of these little buddies doesn’t need to hide behind the flax guys! They are a great source of protein, fibers, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, just to name a few.
Isn’t this a reason to add pumpkin seeds to your list of favorite foods? Needless to mention their delicious nutty taste! Try this recipe and make your own delicious granola bars. It is not hard and the result will make you want to do it again!
The recipe is very forgiving, it does not ask for overly correct measurements, just make sure you don’t add too much liquid.
No need for excessive mixing, just use a wooden spoon and mix by hand.
After mixing, let it sit for 5 minutes
Spread the mixture evenly on a baking sheet and bake until golden brown
Make sure to cut the bars while the granola mass is still warm and flexible
- 1 cup rolled oats
- ½ cup sunflower seeds
- ¼ cup pumpkin seeds - chopped
- ½ cup dry figs - chopped
- ½ dry dates - chopped
- ¼ cup ground flax seeds
- ½ cup peanut butter (no added sugar or oil)
- ½ cup apple sauce (unsweetened, you can also puree an apple in a blender)
- 1 medium-size ripe banana, pureed
- 4 TBSP maple syrup
- 4 TBSP plant milk
- 2 TBSP coconut sugar
- Optional (If you choose to make a chocolate-coconut topping):
- 1 bar semi-sweet vegan chocolate or ½ cup vegan chocolate chips
- 1 cup coconut flakes
- 1 pot
- 1 heat-proof bowl that fits over the pot
- 1 wooden spoon or heat-proof spatula
Preheat oven to 356°F / 180°C.
Mix all ingredients (except chocolate and coconut flakes) in a bowl and mix with a wooden spoon or a spatula. Let the mass sit for at least 5 minutes for the ingredients to soak the liquids.
Place a sheet of baking paper on a large baking sheet and spread the mixture with a spatula. Even it out and try to make the edges as straight as possible.
Bake approximately 20 min/or until golden brown.
Take the sheet out and let the granola mass cool down a bit to not burn yourself while cutting, but do not let it
completely cool as it will be easier to cut in bars.
Take a sharp knife and cut in your desired size bars.
Set aside and let cool completely. If you don’t want a chocolate-coconut coating, you are done. Otherwise, follow these steps:
Melt the chocolate:
Pour a few inches of water into the pot. Place the bowl over the pot. Make sure that the bottom of the bowl does not touch the water. Also, make sure no water gets into the chocolate during the process (this is very important, as this will turn it into a clumpy, thick and dull paste).
Heat the water to a simmer. Turn off the heat and add 2/3 of the chocolate bar or chocolate chips to the bowl. Stir gently to melt. Add the remaining chocolate a little at a time and stir gently until melted.
Dip one end of each bar into the melted chocolate, let excess chocolate drip back into the bowl.
Then, dip the chocolate-coated part into the coconut flakes and let dry on a cookie rack.
Keep the bars in a big airtight container and place parchment paper sheets between the layers.
The bars stay fresh up to one week if stored cool and dry.