May 21st
 

theresa albert - my friend in food

 

Sugar “free” granola bars

sugar free granola

There’s more information now about just how damaging sugar is and it goes way beyond “empty calories” to liver and pancreatic damage.  However, finding alternative recipes that appeal to kids and don’t have a bunch of weird and difficult ingredients/methods is a bit of a trick.  The only ingredient here that may be unfamiliar is the Hemp Seeds that are featured in the first chapter of Ace Your Health.  They are an excellent, nut free source of protein, fiber and good fats that are really worth searching out.  Most grocery stores will carry them in the healthy section.  Then, you are set to serve up granola bars that contain two better sweeteners, loads of nutrients and a wallop of fiber.  And…they taste good too!
Serving Size  : 24    Preparation Time :0:20
2/3           cup  dried blueberries — unsweetened
1/2           cup  molasses
1/4           cup  maple syrup
1/4           cup  whole wheat flour
1/4           cup  dried coconut — unsweetened
2               cups  rolled oats — quick cook
1                cup  hemp seeds (or ground almonds)
1/4           cup  cocoa powder
2                teaspoons  cinnamon
1/4           teaspoon  clove
1/2           teaspoon  nutmeg
1                cup  butter

Line a small baking sheet with foil. Preheat oven to 375F.

In a blender chop blueberries as much as possible, add molasses and maple syrup, blend again.   Melt butter in micro for 30-45 second and blend into mixture.

Stir together all remaining ingredients in a large bowl. Pour blueberry mixture into dry ingredients and use a spatula to fold together.

Press mixture into baking sheet firmly to about 1/4 inch depth (note: it will not fill the pan, scrunch foil up against dough to hold in place) Bake for about 30 minutes.  Bars should be browned and firm before removing. Cut into squares or bars before cooling as they will harden while cooling.  Remove to an airtight container and store for up to 2 weeks.

Option: Melt 4-5 squares of dark 70% chocolate and drizzle on top after slicing.

Try some sweet potato muffins too!

Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!

 

2 Responses

    May 6, 2011 at 1:21 pm Reply

    I love homemade granola bars, and feel good about putting homemade treats in their school lunches. I put hemp hearts in mine too, they add a nice nutty crunch along with all the additional nutrition.

    Your recipe with blueberries and cococa sounds so delish, I’m going to try it. Loads of antioxidants, I love it!

    BTW I find parchment works better for lining the pan. I cut the corners to make it fit nicely and the bars release well.

    A fun baking activity with older kids, they love to get all sticky and smoosh the bars into the pan :)

    Judi
    May 16, 2012 at 12:10 pm Reply

    Hi,
    I heard about you while watching Steven and Chris this morning. I am very interested in eating healthier, so am glad I found your website.
    I have a question about the granola bar recipe.
    I don’t care for maple syrup, so was wondering if I could simply add more molasses or sub something else, such as honey?
    Thanks, Judi.

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