We’ve all seen those nicely packaged granola bars or energy bars sitting on supermarket shelves and wondered if they’re really as healthy as they claim to be. They do mention several health benefits, but then they still belong to the packaged food family! So take the guesswork out of it and make your own healthy, homemade energy bar – Maple Oats bar Recipe
Maple Oats Bar Recipe
Ingredients
- 1 1/2 cups old-fashioned rolled oats
- 1 cup All Bran or other high fiber cereal
- 1 cup bran flakes
- 1/2 cup chopped pecan or walnut halves
- 1/2 cup sunflower kernels
- 1/2 cup dried cranberries or golden raisins
- 1 cup chopped dried fruit (of choice)
- 1/2 teaspoon powdered cinnamon
- 1 1/2 cups lite maple-flavored syrup
- 1/4 cup butter, melted OR olive oil
Instructions
1. Preheat oven to 325°F. Spread rolled oats in 13 x 9-inch baking pan. Bake, stirring occasionally, for 20 to 30 minutes or until light golden brown.
2. Stir in crisp high fiber cereal, bran flakes, pecans and sunflower kernels. Continue baking for 14 to 16 minutes or until lightly toasted.
3. Remove from oven; stir in cranberries and dried fruit.
4. Stir together cinnamon, maple syrup and butter in small bowl; pour over cereal mixture. Stir to coat well.
5. Continue baking, stirring occasionally, for 45 to 50 minutes or until mixture is golden brown. Spread on waxed paper. With a knife, run grooves across it to form the shapes of bars. Cool completely; break off along the grooves created by the knife.
You can substitute any seeds or nuts of your choice to make your customized version. To add some taste and nutrition without any effort, try adding some Dry Fruits Powder. If maple syrup isn’t easily available, you can also use honey, but be careful and use the best quality available. Now, here’s an energy bar that you can eat and feed your kids without any doubt whatsoever!
- 1½ cups old-fashioned rolled oats
- 1 cup All Bran or other high fiber cereal
- 1 cup bran flakes
- ½ cup chopped pecan or walnut halves
- ½ cup sunflower kernels
- ½ cup dried cranberries or golden raisins
- 1 cup chopped dried fruit (of choice)
- ½ teaspoon powdered cinnamon
- 1½ cups lite maple-flavored syrup
- ¼ cup butter, melted OR olive oil
- Heat oven to 325°F. Spread rolled oats in 13 x 9-inch baking pan. Bake, stirring occasionally, for 20 to 30 minutes or until light golden brown.
- Stir in crisp high fiber cereal, bran flakes, pecans and sunflower kernels.
- Continue baking for 14 to 16 minutes or until lightly toasted. Remove from oven; stir in cranberries and dried fruit.
- Stir together cinnamon, maple syrup and butter in small bowl; pour over cereal mixture. Stir to coat well.
- Continue baking, stirring occasionally, for 45 to 50 minutes or until mixture is golden brown. Spread on waxed paper. Run a knife across it to make grooves to shape bars. Cool completely; break into pieces along the grooves created by the knife.
Author
Dhvani Shah RD, ND, PG (Dietetics), BSc, C.D.E.
Ms. Dhvani Shah is a consulting dietician and naturopathic nutritionist. She has done extensive research in traditional diet therapies and naturopathy and its relevance in modern context and is pioneering drugless healing and well being through her unique approach – FIMS. She runs the “FIMS clinic” which supports a body-mind-spirit approach. Dhvani specialises in Woman and Child Nutritionist by developing specialized nutrition programs, conducting workshops, developing nutritious recipes and now – writing a series of books on Child Nutrition, Women Wellness & Scientific Jain diet.