On this episode of Healthytarian Living, host Evita Ochel shares a recipe for making nutrient and energy dense granola bars, based on oats, seeds and other whole, superfood ingredients.
The video episode includes:
- nutrition information (specific and general) about the ingredients and final product
- preparation, tool and ingredients tips
- preparation demo
Recipe Characteristics:
- Whole food
- 100% Plant based (vegan)
- Organic and local (based on availability)
- wheat and gluten-free
- flour-free
- cholesterol-free
- naturally low in sodium
- peanut-free (based on nut butter choice)
- dairy-free
- corn-free
- mainly (or all) organic
- high in fiber
- high in antioxidants
- high in phytonutrients
- high in vitamins
- high in minerals
- source of healthy fats (including omega-3)
- source of healthy protein
- source of healthy carbohydrates
- low in sugar
- nutrient dense
- energy rich
- beneficial for overall good health, healing and prevention
Goodies Needed
(makes 12 bars or 24 squares)
- 4 heaping TBS or 1/2 cup organic, virgin coconut oil
- 4 heaping TBS or 1/2 cup organic, brown rice syrup
- 4 heaping TBS or 1/2 cup organic, pure nut butter (raw is best)
- 1.5 cups organic, quick oats
- 1/2 cup organic raisins
- 1/3 - 1/2 cup organic, dried, shredded coconut
- 1/3 - 1/2 cup of 2 - 3 different organic, raw seeds (ex: sunflower, sesame, hemp, pumpkin, etc.)
- 1/2 - 1 tsp organic cinnamon
Optional:
- organic, pure vanilla extract or bean
- other spices (ex: cardamom, nutmeg, etc.)
Tools Needed:
- medium pot (2 - 3 quart)
- stove
- utensils (knife, spoons, etc.)
- spatula
- measuring cup
- 9 x 13 glass dish