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Do Nut Eat That

April 14, 2017

…and by nut I mean the highly salted, packaged and/or roasted in oil type. I don’t know about you, but life has been busy and I LOVE it. To help keep me powered up for all the exciting projects, work, nephew time (i.e. chasing them around the soccer field) and travelling, I’ve been munching on my favourite homemade energy bars. With evidence continuing to emerge regarding the role of healthy fats (in particular omega-3) and brain function, these bars are loaded with both monounsaturated (i.e. almonds, pumpkin seeds) and polyunsaturated (i.e. walnuts) fats. In view of this soon approaching long weekend and hopefully some 'you-time’, I thought I would share this recipe with you to try out. These energy bars are not only a great way to pack in some healthy fats, but contain fibre, protein and are full of flavour. In other words these wholesome bars should keep you feeling full for a while. Did I mention that they are gluten free? Let me know what you think!

 

                                                                                                                   -keeping.up.with.the.dietitian
 

On-the-go Energy bars

Makes 12 servings.

 

Ingredients

2.5 bananas, medium and ripe

1 tbsp pure vanilla or extract

2c oats, gluten free (or regular)

1/2c pumpkin seeds, shelled

1/2c almonds, unsalted and sliced

1/2c walnuts, unsalted and crushed

1/4c cranberries, raisins or craisins, unsweetened

1/4c dark chocolate chips

2 tsp cinnamon

1/8 tsp sea salt

 

Preheat the oven to 350F. Line a 8.5” x12 (rectangular) baking tray with parchment paper and set aside.

In a large bowl, mash the bananas until smooth. Add in the vanilla and stir well.

Add in the oats, pumpkin seeds, almonds, walnuts, cranberries, chocolate chips, cinnamon and seat salt. Mix well.

Spoon the mixture into the prepared baking dish. Flatten out the mixture with the spoon such that the entire dish is covered and flat.

Bake for approximately 25minutes (i.e. golden brown around the edges). Once baked, let the dish cool on a cooling rack for approximately 15minutes.

Using a knife, loosen the edges of the banana-oat wedge, lift out and place on a cooling rack. Refrigerate for approximately 20-30minutes before cutting into 12 evenly sized bars. Enjoy!

 

Nutrition Facts (per one bar)

Energy: 190kcal   Protein: 5g   Fat: 9g (1.5g saturated)   Carbohydrates: 25g   Fibre: 5g          

 

 

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