Granola bars are such a delicious, satiating (full + content) and nourishing snack. However, store brought ones can often lack lustre, use cheap ingredients, and have unnecessary added salt, sugar and other undesirables. Because it’s super easy to make your own, and exciting to eat, homemade granola bars can be adopted as a staple snack or treat.
The ingredients in the Moving Nutrition Sig. Granola Bars are pretty awesome, and here’s why:
Almonds are a wonderful source of healthy fatty acids, dietary fibre, protein, magnesium, manganese, vitamin E and many other essential nutrients. They are one of the most nutrient-dense foods on the planet!
Cashews are a pretty special nut. Have you seen how they grow? It makes you appreciate each and every cashew a whole heap more (and their price tag). As for their nutritional value, cashews are another nutrient-dense food. They differ from almonds by offering slightly more vitamin K and zinc, and a little less fibre, vitamin E and calcium. Watch your portion sizing when it comes to nuts, as their calorie content quickly adds up. I generally recommend to clients that ~ 30g of raw nuts per day should be sufficient.
Tahini is made from ground sesame seeds. It is a wonderful plant-based source of calcium + many other nutrients.
Chia seeds –
You’ve probably heard it before, that chia seeds offer a great source of omega-3 fatty acids (FAs). These FAs are important for supporting the anti-inflammatory systems in the body. They also help keep the balance of omega-6 : omega-3 FAs in check. Modern diets are often too rich in omega-6’s which are pro-inflammatory.
Pumpkin seeds (pepitas) –
Pumpkin seeds are a awesome source of potassium. Potassium is important for healthy blood circulation, heart health and kidney function. They also supply lots of magnesium, fibre, protein, zinc, and copper.
Psyllium husk –
Psyllium husk is a natural dietary fibre. It is the key ingredient in Metamucil, minus the artificial colours and sweeteners. Dietary fibre helps support a healthy, happy digestive tract, as well as supports ideal cholesterol levels and liver function.
Sunflower seeds –
Sunflower seeds are a nutritional powerhouse of micro-nutrients such as potassium, magnesium, iron, selenium, vitamin E and dietary fibre. The benefits are numerous.
Maple syrup –
Maple syrup is derived from the sap of maple trees. Over 80% of the world’s maple syrup comes from Canada. In addition to its sugar content (and pleasurable sweetness), maple syrup contains antioxidants and some nutrients such as manganese and zinc. When purchasing maple syrup, make sure to get the real stuff, and not the maple-flavoured impersonator.
Cinnamon is a wonderful spice, both for it’s versatility and medicinal properties. Cinnamon may help to reduce the risk of heart disease and improve sensitivity to the hormone, insulin. Insulin insensitivity (or resistance) is a KEY hallmark of Metabolic Syndrome and Type 2 Diabetes.
Dried blueberries –
Whilst fresh berries are best, if you’re wanting to limit your sugar intake, dried blueberries offer many nutritional benefits. Dried blueberries are a good source of fibre and might I add, a delicious tasty treat.
Medjool Dates –
Dates are truly one of nature’s most delectable treats. Medjool dates originate from the Middle East and Northern Africa. A walk through the markets of Egypt or Turkey, you’re sure to find an abundance of these shimmering gems for sale. Dates are wonderful to stave off sugar cravings, whilst still committing to a diet rich in whole, real foods. Dates also provide an abundance of vitamins and nutrients including fibre, vitamins B5 and B6, copper and potassium.
Scroll down for the printable version of this recipe!
Step 1: Measure out, and roughly chop the raw almonds & cashews.
Step 2: Measure out the rolled oats, shredded coconut, sunflower and pumpkin seeds, and add the nuts, onto a non-stick frypan. Lightly toast, tossing occasionally and enjoying the beautiful scent. Turn off heat and set aside. Meanwhile, dice and remove the pips of the dates.
Step 3: In a small pot, heat the dates, coconut oil, tahini and maple syrup. Do NOT let boil. You’ll know it’s done when the dates start to fall apart. Turn off heat.
Step 4: Add the toasted mixture, plus the dried blueberries, dried cranberries, chia seeds, psyllium husk, cinnamon, vanilla bean paste and sea salt to a large mixing bowl. Stir to combine. Next add the wet ingredients and give a good stir to fully combine.
Step 5: Press down the granola mixture into a 20×20 cake tin, lined with baking paper. Place in the fridge to toughen up (at least 1 hour), then slice into 10 bars using a sharp blade and a cutting board.
Step 6: Enjoy! Keep stored in an air-tight container in the refrigerator. These bars should last you the week (if they survive that long).
- ⅔ cup rolled oats
- ⅓ cup raw almonds, chopped
- ⅓ cup raw cashews, chopped
- ½ cup shredded coconut
- ⅓ cup sunflower seeds
- ⅓ cup pumpkin seeds
- ⅓ cup dried blueberries
- ¼ cup dried cranberries, diced
- 3 tbs chia seeds
- 1 tbs psyllium husk (optional)
- 1 tsp vanilla bean paste
- 1 tsp ground cinnamon
- Generous pinch of sea salt
- 8-9 medjool dates, pitted and diced
- 3 tbs coconut oil
- 3½ tbs tahini
- 3 tbs maple syrup
- Measure out, and roughly chop the raw almonds & cashews.
- Measure out the rolled oats, shredded coconut, sunflower & pumpkin seeds, and add the nuts, onto a non-stick frypan. Lightly toast, tossing occasionally and enjoying the beautiful aroma. Turn off heat & set aside.
- Meanwhile, dice and remove the pips of the dates.
- In a small pot, heat the dates, coconut oil, tahini & maple syrup. Do NOT let boil. You'll know when it's done, as the dates will start to fall apart. Turn off heat.
- Add the toasted mixture, plus the dried blueberries, dried cranberries, chia seeds, psyllium husk, cinnamon, vanilla bean & sea salt to a large mixing bowl. Stir to combine.
- Next add the wet ingredients and stir well to completely combine.
- Press the mixture down into a 20x20 cake pan lined with baking paper.
- Refrigerate for some time (at least 1 hour) before cutting into bars using a sharp knife and chopping board.
- Keep stored in an air tight container in the fridge.
Did you make this recipe?
I’d love to hear your feedback, so please feel free to post a comment below and post an image on Instagram with the hashtag #movingnutrition #jtnourish x x