Oats & Quinoa Granola Bars

Quinoa is one of the most popular healthy foods nowadays. Have you tried it? Here are 10 health benefits of quinoa that may encourage you to include it in you eating plan:
  1. It’s one of the most protein-rich foods we can eat. Provides 16 grams of protein and al 9 essential aminoacids
  2. It contains almost twice as much fiber as most other grains.
  3. It contains Iron to keep blood cells healthy
  4. It contains lysine for growth and repair
  5. It’s rich in magnesium to control blood sugar
  6. It’s high in Riboflavin (B2) t improve energy metabolism
  7. It has a high content of manganese which is an antioxidant
  8. It contains omega 3 fatty acids.
  9. It’s gluten free if you are sensitive to it
  10. It has low glycemic index for blood sugar control
The best thing about quinoa is that it is an excellent substitute for rice or any carb on you meals, and it basically one of the healthiest and most nutritious foods on the planet!!
So if you haven’t tried it, here’s a great way to work this superfood: preparing quinoa bars!!
These recipe includes also oats and granola to make it even more fun and tasty. They are suple simple to make and they can be store in the fridge for up to 2 weeks. I got the recipe from the cook book Fixate and made some adjustments.

SERVES: 12 (1 bar each) Prep Time: 15 min. Cooking Time: 30 min.

Ingredients:

1 cup dry old-fashioned rolled oats, gluten-free

½ cup dry quinoa, rinsed

2 Tbsp. chia seeds 

2 Tbsp. ground flaxseed

1 tsp. ground cinnamon

½ tsp. sea salt (or Himalayan salt)

¼ cup all-natural peanut butter

3 Tbsp. pure maple syrup

1 large very ripe banana

1 tsp. pure vanilla extract

½ cup mixed dried fruit (like raisins, cherries, apricots), chopped

¼ cup raw sunflower seeds

¼ cup chopped raw walnuts (optional)

¼ cup bittersweet chocolate chips

Equipment: Muffin papers/cupcake liners

Nonstick cooking spray

Instructions

    1. Preheat oven to 350º F.
    2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
    3. Combine oats, quinoa, chia seeds, flaxseeds, cinnamon, and salt in a large bowl; mix well.
    4. Add almond butter, maple syrup, banana, and extract; mix well with clean hands or a rubber spatula.
    5. Fold in dried fruit, sunflower seeds, walnuts (if desired), and chocolate chips; mix well with clean hands or a rubber spatula.
    6. Add ¼ cup batter to each muffin cup. Use back of a ¼ cup measure to compress batter into a tight puck.
    7. Bake for 18 to 20 minutes, or until edges just begin to brown.
    8. Cool; store in an airtight container, in the refrigerator, for up to 2 weeks.

     

IMG_1508

RECIPE NOTES:

  • In this recipe we have specified peanut butter, but you can use any nut butter you like. If you have a nut allergy, you can use sunflower butter.
  • Pumpkin seeds can be substituted for sunflower seeds. Or use your favorite seed!
  • You can also use any kind of nuts that you like. Make sure they are raw! If you have a nut allergy, you can add an additional ¼ cup of your favorite seeds.
  • You can substitute semisweet or dark chocolate chips for bittersweet chocolate chips.

NUTRITIONAL INFORMATION (per serving):

Calories: 196 Total Fat: 9 g Fiber: 4 g Sugars: 12 g  Protein: 5 g

Stay Active, Eat Healthy and Feel Amazing!

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