Recipe: Oats, Nuts & Seeds Granola Bar
Updated: Sep 13, 2022
Are you tired of the sugary granola bars available in the market? Make your healthy and tasty granola bars at home! Try this simple and quick gluten-free recipe using ingredients like oats, seeds and nuts. You can customize the recipe and choose the nuts, seeds and dried fruits of your choice. Bake and keep these at your home, and munch them when you need an energy boost.
160 grams (2 cups) oats
70 grams (1/2 cup) almond, sliced
50 grams (1/2 cup) walnuts, finely chopped
70 grams (1/2 cup) cashews, sliced
1 tbsp pumpkin seeds
1 tbsp flax seeds
1 tbsp chia seeds
55 grams (1/2 cup) oats flour
80 grams (1/2 cup) dried cranberries (or raisins)
135 grams (1/2 cup) honey
2 tbsp jaggery
1 tbsp butter (or peanut butter)
1/4 tsp salt
1 tsp vanilla extract (or maple extract)
Nutrition Value (per serving):
Energy: 189 kcal
Protein: 5 gm
Carbs: 25 gm
Fats: 9 gm
Fibre: 3 gm
1. In a pan, roast oats, nuts and seeds on low heat for approximately 3 minutes.
2. Boil water in a medium sauce pan. Take honey, jaggery powder, butter and salt in another container, and put this container in the sauce pan. This is to warm the ingredients until they melt.
3. In a large bowl, add nuts and seeds, oats flour and dried cranberries (or raisins), and mix well once. Add the warm mixture and vanilla extra to the bowl, and mix well.
4. Spread a baking sheet to a 20cm square baking pan. Spread the mixture uniformly, and press gently and equally with a spatula.
5. Preheat the oven at 150-160 degrees. Bake the granola for 25-30 minutes.
6. Once it’s cooled, place it in the fridge for at least an hour.
7. Place baking pan upside down to remove the granola block. Cut 16 pieces, or as many as you like. If it is too hard to cut, leave it for 10 minutes at room temperature before cutting.
Enjoy your home-made Oats & Seeds Granola Bar!
Tip: If you're not accustomed to eating a lot of fiber, it can take some time for your digestive system to adjust to eating fiber-rich foods. Increase your intake gradually to avoid uncomfortable symptoms like gas, bloating, constipation or diarrhea.
Know Your Ingredients
Oats/ Oats Flour
Oat is a gluten-free whole grain, which is high in protein and fat, fibrous, loaded with various vitamin and minerals, and rich in various antioxidants. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. They help reduce cholesterol and blood sugar levels and promote healthy gut bacteria. Due to their fibrous nature, they help in feeling full for a longer time, and thus helps in weight reduction.
Flax seeds are rich in many nutrients, including fiber, protein, magnesium and manganese. Because of the Alpha-Linolenic Acid (ALA) in flax seeds, which is an essential omega-3 fatty acid, they may reduce high blood pressure level, and improve heart health by helping to maintain normal heart rhythm and pumping.
Chia seeds are a great source of antioxidants, fiber, proteins, omega-3 fatty acids, and calcium. The nutrient content of chia seeds makes them good for heart, bone health and it lowers blood sugar levels. Due to their health benefits, chia seeds are commonly advised for weight loss and overall good health. A large part of the carbohydrate content in chia seeds is actually fiber, due to which chia seeds are also recommended in a low-carb diet.
Pumpkin seeds contain essential minerals, including magnesium, phosphorus, copper, and zinc that enhance the immune system. Pumpkin seeds also provide protein which supports cell grows and repairs. Pumpkin seeds are a natural source of tryptophan, an amino acid that's associated with improvements in sleep.
Almonds help in lowering LDL (bad) cholesterol and are packed with vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely through the blood. Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. While being low in carbs, they are high in protein and fiber and helps in the growth and repair of the body.
Cashew nuts are rich in plant-based protein and fat. Most of the fat in cashews is essential fatty acid that controls LDL (bad) cholesterol activity. Cashews also provide vitamin K, vitamin E and vitamin B1. Also, cashews contain minerals like calcium, magnesium, potassium, iron, copper and zinc. These vitamins and minerals are good for bone health, skin health, stress reduction, anemia prevention, and recovery of muscles.
Walnuts provide healthy fat, fiber, vitamins and minerals. Omega-3 fatty acid contained in walnuts increases the flexibility of body cells, and activates the brain functions. Walnut skin contains many types of polyphenols, such as catechin, tannins and ellagitannins. These polyphenols make the signal of the immune cell stronger, and boost immunity. Walnuts have a high antioxidant activity. This activity helps to fight oxidative damage in the body, including damage due to LDL (bad) cholesterol which causes heart diseases and brain infarction.
This recipe has been contributed by Chie Hirayama, Dietician and Certified Diabetes Educator (Japan).