Granola bars are a healthy and nutritious way to eat all your dry fruits, seeds, dates, etc. These granola bars are also known as breakfast bars, health bars, and energy bars.
These bars are completely SUGAR-FREE. There is no sugar in this recipe. These bars are sweetened using dates and honey.
Granola bars when made at home are healthier, more delicious and they could not be easier to make. And these bars are a superb option for breakfast on the go or a quick afternoon snack.
I usually do Intermittent fasting whenever I want to stay fit and lose some weight. And when I am on intermittent fasting, I usually start my day with a glass of water, followed by a homemade granola bar after 20 minutes of drinking water and then after an hour I eat a light breakfast, this combination keeps me full for a good 3 – 4 hours.
My parents used to and still make these energy balls without oats, he puts all the dry fruits – almonds, walnuts, cashew nuts, dried apricots, and dates, poppy seeds, honey etc, grind them and shape it into balls. We were given these healthy energy balls before breakfast.
I am sure that you will fall in love with these bars and you can also customize them to your preference and add nuts, seeds or dry fruits of your choice. And this recipe needs no oven.
Health benefits of seeds:
- Pumpkin seeds: Pumpkin seeds contain fiber, protein, fat, carbs, Vitamin K, phosphorus, manganese, magnesium, iron, zinc, copper, antioxidants, potassium, Vitamin B2 (riboflavin) and folate.
- Sunflower Seeds: Sunflower seeds contain selenium, manganese, copper, zinc, magnesium, iron, pantothenic acid(Vitamin B5), folate, Vitamin B6, niacin, Vitamin E, fiber, carbs, and protein.
- Flax seeds: Flax seeds contain Omega-3 fatty acids, Vitamin B1, Vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, proteins, carbs, fats, and fiber.
Health benefits of dry fruits:
- Cashew nuts: Cashew nuts contain Vitamin E, Vitamin K, Vitamin B-6, Calcium, Sodium, Potassium, Magnesium, Folate, Fiber, Fat, Protein, Copper, Phosphorus, Zinc, iron, Selenium and Carbohydrates.
- Almonds: Almonds contain fiber, protein, fat, vitamin E, manganese, magnesium, copper, riboflavin, and phosphorus.
- Walnuts: Walnuts are rich in antioxidants, and super plant source of omega-3s. Walnut supports good brain function. Walnuts also contain copper, folic acid, phosphorus, vitamin B6, vitamin E, and manganese.
Health benefits of other ingredients used in this recipe:
- Dates: Dates are very nutritious and they contain carbs, fiber, protein, potassium, magnesium, copper, manganese, iron, and vitamin B6. Dates are also high in antioxidants.
- Honey: Honey is very high in beneficial plant compounds and offers several health benefits. Honey is particularly healthy when used instead of refined sugar, which is 100% empty calories.
- Oats: Oats are loaded with important vitamins, minerals and antioxidant plant compounds. They help in digestion.
Let’s take a look at the recipe of granola bars
Ingredients for Granola bars
- Pumpkin seeds – 1/4 cup
- Sunflower seeds – 1/4 cup
- Flax seeds – 1 tbsp
- Cashew nuts – 1/4 cup
- Almonds – 1/4 cup
- Walnuts – 2 tbsp
- Rolled oats – 1 cup
- Dates – 1/2 cup or around 15
- Honey – 1/4 cup or as needed.
- Dried blueberry – 3 tbsp
- Dried cranberry – 3 tbsp
Instructions for Granola bars
- Dry roast all the seeds for around 3 – 4 minutes.
- Dry roast all the dry fruits for around 3 – 4 minutes.
- Dry roast rolled oats for around 3 – 4 minutes.
- Put all the dry roasted ingredients into a bowl, mix them and let them cool.
- Grind the dates well.
- Now to the dry roasted ingredients add the ground dates.
- To that add honey.
- Also, add 2 tbsp of blueberry and 2 tbsp of cranberry.
- Mix and then use clean hands to combine well.
- Once mixed well, put the mixture into a box or a baking tray lined with parchment paper.
- Press and flatten to set into a slab.
- After setting it into a slab, sprinkle a few more cranberries and blueberries for that extra bit of color. Press the berries with the back of a spoon.
- Refrigerate for 1 hour to set.
- After an hour, take it out and cut into bars or squares.
- Store in an airtight container while refrigerated upto 2 weeks.
Raisins can be substituted for dried blueberries and cranberries. And along with dates, dried apricots can be used for binding in this recipe.
Notes: You can also use raisins, dried apricots.
Notes: You can also add chocolate bits or chocolate chips for your kids.
How to dry roast in the oven?
If you don’t want to dry roast everything separately on the stovetop you can also use the oven.
- Heat oven to 350 degrees F. Line a baking tray with parchment paper or aluminum foil.
- Add seeds, dry fruits and oats to the baking tray. Now bake for 5 minutes, stir and bake for another 3 – 5 minutes until lightly toasted.
- Transfer the toasted ingredients to a bowl and follow the rest of the procedure similarly for both oven and no oven methods.
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