Breakfast Bars
The hustle and bustle of the morning can sometimes be a bit rushed. This is often when breakfast ends either being missed or we reach for convenience foods that are heavily processed with little to no nutritional value and loads of sugar. Breakfast is like any other meal. It should be a combination of protein, carbohydrates, fibre and healthy fats; so that glucose is released into the blood stream slowly and to provide sustained energy. In order to reduce time in the mornings I am a big fan of having pre made healthy breakfast options available. These breakfast bars are a great hit at our house. They are filled with healthy fats, carbohydrates and protein; as well as magnesium, zinc, vitamin E, selenium, iron to name a few. They are grain, gluten and dairy free. They freeze very well; making them ready to go on a moments notice! The recipe is very forgiving so you can change up the nuts, seeds, and fruits to your liking. I sometimes will sneak in some dairy free chocolate chips and use them as an after school treat for the kids!
Nuts & Seeds: are a great source of omega-3 fatty acids. These fats are important to support the brain and have an anti-inflammatory affect. They are a great source of dietary fibre that helps to move excess cholesterol out of the body and helps to keep you satiated longer. They are an excellent source of magnesium, zinc, copper, selenium, potassium, phosphorus, iron, vitamins E and B2..
Cranberries: are good for the kidneys, bladder and skin. They’re also an excellent source of vitamin C, and fibre.
Flaxseed: is an excellent source of soluble fibre. Flaxseed oil is the richest source omega-3.
Breakfast Bars
Ingredients
- 3 cups assorted nuts and seeds
- 1 cup total dried cranberries, blueberries and/or dairy free chocolate chips
- 2 cup unsweetened coconut
- ¼ cup coconut oil
- ¼ cup milled flax seed
- ½ cup nut or seed butter of your choice
- ½ cup raw honey
- ¼ teaspoon vanilla
- ½ teaspoon salt
Instructions
- Line a 9 x 13 pain with parchment paper
- Combine nuts and seed in a bowl
- Take out 1 cup of the mixed nuts and seeds and chop roughly with a sharp knife
- Place the remaining 2 cups and mix in the food processor – pulse until chopped smaller. Variety of sizes makes for a great bar.
- Mix the nuts from the food processor with the hand chopped nuts.
- Add in cranberries and shredded coconut and mix.
- In a saucepan over medium heat melt down coconut oil, nut/ seed butter, honey, vanilla and salt. Cook until it starts to bubble.
- Pour over nut mixture and mix thoroughly.
- Pour into the 9 x 13 pan and press with wet hands to firmly pack.
- Place in fridge to completely cool and cut into bars. Store in air tight container in the fridge or freezer.
Notes:
** I like a little chocolate so I do ½ c cranberries ½ c DF chocolate chips
** I sometimes find the ½ c honey a little sweet for me. I start with ¼ c and add to taste
