FIT MUSLIMAH : HEALTHY 5-INGRÉDIENTS GRANOLA BARS
HEALTH - BEAUTY ⎯⎯⎯⎯ 13 APRIL 2017
As we have seen in previous articles in the Fit Muslimah series: "Nutrition Tips To Keep Energy Level High All Day" and "Sister-Friendly Options to Get Fit, and Stay Fit !", it is important to understand the importance and impact of food on our bodies. Leaving your body hungry for hours is both harmful and counterproductive. We absolutely need to have healthy snacks to help maintain a high energy level between meals. Nuts provide healthy fats for good brain activity and have a lot of energy.Cereal bars are one of my favourite alternatives.Nowadays we are lucky to have access to countless recipes that are simple and accessible to all.I have a preference for what I do myself, they are healthy, easy to make, with the ingredients that are good for me and easy to carry by making them in small sizes (to be able to take in a handbag, car, a drawer in the office, sports bag etc.) Relaying your energy sources between meals will help you stay energetic, focused and productive throughout the day.
Here is a recipe for a cereal granola bar to make at home, very simple based on 5 ingredients without having to bake them.
Prép time: 10 minutes Cook time : 5 minutes Total Time : 15 minutes Gluten Free - 10 bars
Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.
1 heaping cup packed (~220 g) dates, pitted (deglet nour or medjool)*
1/4 cup (84 g) maple syrup, agave nectar, or honey if not vegan
1/4 cup (64 g) creamy salted natural peanut butter or almond butter
1 cup (112 g) roasted unsalted almonds*, loosely chopped
1/2 cups (135 g) rolled oats (gluten free for GF eaters)
Optional additions : chocolate chips, dried fruit, nuts, banana chips, vanilla, etc...
Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency. (Mine rolled into a ball.) Optional step: Toast your oats (and almonds if raw) in a 350 degree F (176 C) oven for 10-15 minutes or until slightly golden brown. Otherwise, leave them raw - I prefer the toasted flavor.
Place oats, almonds and dates in a large mixing bowl - set aside.
Warm honey and peanut butter in a small saucepan over low heat.
Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
Once thoroughly mixed, transfer to an 8x8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
Press down firmly until uniformly flattened - I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.Remove bars from pan and chop into 10 even bars (or 9 squares).
Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.
NOTES Although not ideal, if your dates don't feel sticky and moist, you can soak them in water for 10 minutes then drain before processing. This will help them blend better and hold the bars together better. But ideally, you can find fresh, sticky moist dates.
Serving size: 1 bar
Fat: 8 g
Saturated fat: 1 g
Carbohydrates: 31 g
Sugar: 19 g
Fiber: 4 g
Protein: 6 g