Traditional commercial breakfast bars are high in calories and low in nutrients.
Nature Valley Oat Bars have 3 teaspoons of sugar per 190 calories pouch.
Even Kind Bars have 4 teaspoons of sugar per 200 calorie bar.
These delicious, easy to make steel cut oat and flax bars will take about an hour to prepare, including cook and bake time for the oats. Actual hands on time is just minutes.
High in fiber, potassium, and essential omega-3 fatty acids, and low in calories and sugar, grab a couple of these for pre or post workout fuel and recovery.
Steel Cut Oat and Flax Bars
Ingredients:
1 cup steel cut oats
4 cups water
1 cup shredded coconut
1 cup ground flax meal
1 cup dried currants
1/2 tsp cinnamon
Pinch sea salt
Procedure:
-In a medium pot, covered, simmer oats in 4 cups of water and pinch of sea salt, until water is absorbed, about 30 minutes. Stir occasionally, and make sure heat is low enough so oats do not boil over.
-Once water is absorbed, fold in remaining ingredients with a spatula
-Spread oat mixture evenly into a parchment lined 11″ x 17″ pan
-Bake in a 350 degree oven, set to convection for about 30 minutes, or until the top is browned and firm. If you do not have a convection setting on your oven, bake an addition 15-30 minutes
-Let cool, and cut into 24 squares
Tips:
-To make a higher protein bar, add several scoops of your favorite protein powder after oats are fully cooked, while folding in remaining ingredients.
-For a sweeter bar, add 4 packets of stevia after oats are fully cooked, while folding in remaining ingredients.
-Melt 3.5 oz dark chocolate (72% or more) and spread across top of bars before cutting for a sweet treat
-Store in refrigerator for up to 5 days, or wrap individually and freeze for future use.
Nutritional Information per bar:
90 Calories
4g Fat
2g Sat Fat
2mg Sodium
11g Carbohydrate
3g Fiber
2g Protein
4g Sugar
