Ditch processed granola bars for these yummy no-bake peanut butter granola bars from Hummusapien! Sweet medjool dates and peanut butter holds together high fiber oats, chia seeds and flaxseed. These bars are an energizing snack to refuel with after a tough workout.
No-Bake Peanut Butter Granola Bars
Ingredients
- 7 large pitted medjool dates (about 1/2 cup packed), soaked
- 5 tablespoons hot water
- 1/2 cup natural peanut butter (with salt)
- 3 tablespoons brown rice syrup (certified gluten-free if necessary; can also substitute with honey)
- 1 teaspoon vanilla extract
- 2 cups old-fashioned oats (certified gluten-free if necessary)
- 1/4 cup chia seeds (certified gluten-free if necessary)
- 2 tablespoons ground flaxseed (certified gluten-free if necessary)
Directions
Line a shallow baking dish with parchment paper (or wax paper). I used a 7 inch x 11 inch glass dish.
Place pitted dates in a bowl. Cover the dates with boiling or very hot water (I used my tea kettle) until full submerged. Allow them to soak for at least 10 minutes.
Strain the soaked dates and place them plus 5 tablespoons of water in a blender. Blend until combined. The mixture will be very thick.
Place date mixture, peanut butter, brown rice syrup, and vanilla in a small saucepan over medium heat. Stir until well-combined and heated through.
In a large bowl, combine oats, chia seeds, and flax. Stir in wet mixture until combined.
Spoon mixture into the baking dish, pressing very firmly so mixture is evenly spread throughout pan. It should be very compact. Place another piece of parchment paper on top and press down firmly. Remove top piece of parchment and freeze bars for at least 2 hours.
Cut into 12 bars. Store in the freezer.
Nutrition Information
Serves: 12 | Serving Size: 1 bar
Per serving: Calories: 198; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g
Nutrition Bonus: Potassium: 137mg; Iron: 9%; Vitamin A: 0%; Vitamin C: 1%; Calcium: 5%
Alexis Joseph, MS, RD, LD is the whole foods enthusiast and registered dietitian behind the plant-based food blog Hummusapien. She believes that everyone deserves to look and feel fabulous! Connect with her via Twitter, Facebook & Instagram.
Photo courtesy of Alexis Jospeh. Original recipe published on Hummusapien.
The post No-Bake Peanut Butter Granola Bars appeared first on Hello Healthy.
from Hello Healthy http://ift.tt/1SGYNbl
via
