• 2 THRIVE

DIY Snack bars

(RECIPE)



I think we can all relate to excessive isolation snacking! Reaching for whatever is closest, out of pure boredom. Well I have! And my solution is always be prepared and have on hand a good snack options to avoid the chips and chocolate reflex. These snack bars are packed with nutrients, delicious and surprisingly filling. I have given you several replacement options to help this work with your pantry. I also use the crumbs as a granola for topping smoothie bowls or mixing with a little yogurt and fruit as another snack option. Enjoy!


Ingredients:

· 2 cups of rolled oats

· 1 cup: Quinoa or quinoa and millet combined (option to make this an additional cup of oats if the other ingredients aren’t on hand)

· 1 ¼ cup of chopped mixed nuts and seeds (I reach for sunflower seeds, pumpkin seeds, walnuts and almonds- either roughly chop or a quick pulse in a blender, not too small though still nice and chunky)

· ½ a cup of dried cranberries (or similar dried fruit like sultanas or blueberries)

· ¼ tsp of salt

· ½ cup of maple syrup or honey (I reach for honey)

· ½ cup of nut butter- obviously, I reach for peanut. Tahini is also a great option (high in magnesium)

· ¼ cup of coconut or olive oil (I go for coconut)

· 1 tsp of vanilla extract

Method:

1) Pre-heat oven to 180. Line a baking tray with baking paper.

2) Heat a fry pan to medium and add in oats, millet and quinoa (if using). Heat for about 5 mins or until you smell them toasting.

3) Chop up nut and seed mix and add to a large bowl with cranberries and salt.

4) Add the toasted grain mix to bowel

5) In a small pot combine peanut butter, honey, vanilla and coconut oil. Place on medium heat and stir together until a syrup texture is formed.

6) Pour the wet mix over the dry mix and stir together.

7) Pour mixture into baking tray, press it down with a spoon and make even. Pop in the oven for 25 minutes.

8) Take out to cool then place in fridge. After 15 mins in fridge you can cut up and enjoy-> best kept cold!

Nutrition talk:

Calcium: Bone health, nerve conduction, muscle movement.

Magnesium: 300 biochemical reactions, immune system, muscle and nerve function.

Iron: Oxygen transport, energy production.

Zinc: Enzyme action, immune function, DNA synthesis.

Selenium: Antioxidant, immune function, thyroid health

Vitamin E: Antioxidant, stabilises cell membranes, immune function and protects cardiovascular system.

Alpha linolenic acid: Lowers blood cholesterol and reduces inflammation

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BHSc Nutritional Medicine

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