Characteristics

This recipe provides a delicious, chewy and highly nutritious homemade energy, granola bar. These bars provide us with optimally healthy ingredients and superfoods resulting in nutrient dense calories. They are loaded with healthy carbohydrates, fats and proteins, as well as numerous vitamins and minerals. They are naturally low in sodium and cholesterol-free, and offer an excellent amount of fiber. They can be enjoyed as a snack, dessert or even a side to your breakfast smoothie.

TYPE: Snack, Dessert
PREP TIME: 5 - 10 mins
SERVINGS: depends on cut sizes, fills a 9 X 13 inch pan/dish

  • Vegan
  • Raw*
  • Wheat-free
  • Gluten-free**
  • Soy-free
  • Peanut-free
  • Corn-free

*There is no baking or high heat, prolonged cooking involved in making this recipe. However, some of the ingredients of the bars won’t qualify as being truly raw.

**Depending on source of oats. Some manufacturer’s ensure that their product is gluten-free.

Goodies Needed

  • 2 Tablespoons Organic, Virgin Coconut Oil
  • 2 Tablespoons Organic, Coconut Butter
  • 1/2 cup Organic, Raw Almond Butter OR Well.ca - Almond-Hazelnut Butter
  • 1/2 cup Organic Brown Rice Syrup
  • 1 & 1/3 cup Organic Quick Cooking Oats
  • 1/3 - 1/2 cup Organic, Raw Sunflower Seeds
  • 1/3 - 1/2 cup Organic Hemp Seeds
  • 1/3 - 1/2 cup Organic, Raw Shredded Coconut (unsweetened)
  • 1/3 - 1/2 cup Organic Raisins
  • 1 tsp (or more) Organic, Pure Vanilla Extract
  • 1 tsp (or more) Organic Cinnamon

Optional additions:

  • 1/2 tsp Organic Cardamom
  • 1/4 tsp Organic Nutmeg

TOOLS:

  • Medium pot
  • Stove
  • Spoon
  • Measuring cup
  • flat bottom kitchen mallet or masher
  • a 9 x13 or similar dimension pan or glass dish

Preparation Steps

  1. Place the coconut oil, coconut butter, almond butter, and brown rice syrup into the pot and begin heating on low-medium heat, stirring until all ingredients are uniformly melted and combined.
  2. Remove mixture from heat.
  3. Add in all of the remaining ingredients, and stir thoroughly to coat and evenly distribute the dry and wet ingredients.
  4. Use a tiny amount of the coconut oil, and grease your pan or dish thinly.
  5. Place the combined mixture into your pan/dish, and press down evenly and firmly with your mallet or masher. (If you don’t have one, you can use your fingers, or another flat, firm tool).
  6. Once mixture is tightly pressed down in pan/dish, cover and refrigerate. Bars are ready to eat within 1 to 2 hours of chilling. Cut into desired pieces and enjoy.
  7. Store the bars in the refrigerator, or freeze for future use.

Meal Nutritional Benefits

Coconut Oil/Coconut Butter/Shredded Coconut:

  • coconut oil is a heat-stable oil due to its saturated fat content
  • coconut is a rich source of MCTs (medium-chain triglycerides)
  • contains antimicrobial, antiviral and antibacterial properties
  • may contribute to various health benefits
  • for a complete overview, read the guide to coconut nutrition

Almonds (almond butter):

  • are a protein powerhouse and rich in many nutrients
  • good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
  • lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods

Brown Rice Syrup:

  • a nutritive sweetener about one half as sweet as sugar
  • low GI index of only 25
  • composed of 45% maltose, 3% glucose, and 52% maltotriose
  • slow and continual release of glucose over a prolonged period, not quick and abrupt sugar spike
  • a rich source of carbohydrates, and small source of protein and some minerals

Oats:

  • offer abundant antioxidants, phytonutrients and a healthy source of complex carbohydrates
  • good source of (in descending order): manganese, phosphorus, vitamin B1, magnesium, copper, zinc, iron, folate, vitamin B5, potassium, vitamin B2, vitamin B6, vitamin B3 and calcium
  • lower cholesterol levels, reduce risk of cardiovascular disease including heart failure, stabilize blood sugar, lower risk of type 2 diabetes and enhance the immune response
  • protect against breast cancer, protect against childhood asthma and promote overall good health
  • for more information, visit the oats detailed overview from Nutrition Data or the oats overview from World’s Healthiest Foods

Hemp Seeds:

  • Excellent source of complete and highly digestible protein
  • Contain more required amino acids than milk, meat or eggs
  • Provide an excellent amount and ratio of omega 3 to omega 6 fatty acids
  • A source of: iron, calcium, B vitamins, vitamin D, vitamin A, vitamin E, potassium and phosphorus (Source: Healing Source Hemp)
  • Promote weight loss, protective against heart disease, provide enhanced energy and stamina and enhance overall good health
  • Excellent for diabetics, those needing to lose weight, athletes and people of all ages
  • For more information, visit health benefits of hemp seeds

Sunflower Seeds:

  • Good source of (in descending order): vitamin E, vitamin B1, manganese, copper, tryptophan, magnesium, selenium, vitamin B6, phosphorus, and folate
  • helps prevent cardiovascular disease, helps lower cholesterol, helps prevent cancers with its powerful free radical fighters
  • enhances healthy nervous system and enhances proper detoxification
  • for more information, visit the sunflower seed detailed overview from World’s Healthiest Foods

Raisins:

  • high energy, low fat food
  • good source of antioxidants
  • good source of vitamins like the B vitamins, and minerals like iron, potassium, calcium and magnesium
  • provide prevention/healing for: constipation, cancer, heart disease, diabetes, anemia, fever, eye health, bone health read more
  • for more information, visit the raisins detailed overview from World’s Healthiest Foods

Cinnamon:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese and calcium
  • contain anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
  • contain eugenol and cinnamaldehyde which have pain-relieving and sedative properties
  • for more information, visit the cinnamon detailed overview from World’s Healthiest Foods