The Super Powered Snack

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I’ve struggled for a long time to find a grab-and-go snack that’s packed with healthful ingredients and tastes great. The added challenge: finding one my whole family would enjoy.

Luckily, that perfect snack found me, last weekend at my running group. One of our leaders, Liz brought homemade granola bars to give us a post-run boost.

They aren’t particularly low calorie, but each calorie is nutritional rich, giving a great energy boost anytime of the day. This recipe hosts some of the healthiest natural ingredients available. I’ll share the recipe here, and then we’ll uncover some of the benefits behind these super powered ingredients.  

Homemade Granola Bars

Dry Ingredients:                             

               3 cups quick cooking oats

              ½ cup ground flax (fresh ground best)

              ½ cup wheat germ

              ½ cup sesame seeds

              ½ cup sunflower seeds

               1 cup pumpkin seeds

               1 cup whole wheat pastry flour

               1 cup dried fruit bits

Wet Ingredients:

                4 egg whites

                2/3 cup honey or maple syrup

                1/3 cup canola oil

                1/3 cup applesauce

                ½ cup unpacked brown sugar (yes mix this with the wet stuff!)

                1 tsp. cinnamon

                *Optional: splash of vanilla and/or small chocolate chips pressed in after

Directions:

Preheat oven to 325 degrees.  Line large baking sheet with foil and spray lightly with cooking spray.  In large bowl mix all dry ingredients. In a separate bowl mix all wet ingredients, then mix the two together. Press evenly into pan. Bake 30-35 minutes until edges are lightly browned.  Remove from oven but keep in pan. Let it sit for 10 min. then cut it into desired sizes. Bars must be cut when still warm.  Store in the cupboard, refrigerator or freezer depending on how fast you plan to eat them!

With all this great taste it’s hard to imagine you’re eating a super snack. Let’s look at some of the ingredients and their amazing impact on our bodies.

Oats

Oats are widely known as being good for your heart. They are high in potassium, have useful amounts of calcium and provide some protein. They provide some vitamin B1, B2 and especially BH (Inositol). As a carbohydrate, they release slowly, providing long continual energy to our systems.

Flax

High in Omega 3 fatty acids, flax has many benefits. It reduces cholesterol, fights heart disease, builds your immune system, lowers blood sugar and contains 32% of your daily fiber needs. High DHA levels make flaxseed a natural mood booster, and the omega 3 fights inflammation.

Wheat Germ

Wheat germ is considered one of the top ten healthiest foods. It has vitamins B, calcium, complex carbohydrates, fiber, iron, magnesium, omega-3 fatty acids, phosphorous, potassium, protein, selenium, vitamin E and Zinc. Abundantly nutritional, wheat germ promotes heart health, and fights disease.

Seeds

Once you’ve added the flax seed, the other seeds are really a matter of taste. Pumpkin, sunflower and sesame are popular choices, but seeds are tremendously healthful and nearly any seed will taste great in the recipe. Seeds have high concentrations of vitamins and protein.

Egg Whites

Leave the yokes behind for a low calorie, protein packed ingredient.

Apple Sauce

The seemingly out of place ingredient is actually replacing half the oil. It’s a flavorful way to reduce calories and fat in any recipe.

These were by far the best granola bars I’ve tasted. For me, the chocolate chip addition is necessary, but you only need a few because the dried fruit also adds sweetness. Children love them too! Leave them nut-free and they’ll be welcome on the school ground.

Do you have a favorite post-exercise pick-me-up? Share your own chef secrets in the comment. 

- Francesca Clarke -