12 servings (bars) / 18 min
Prep 10 min / Cook 8 min
Ingredients
- 1 1/2 cups (375 mL) large flake oats
- 1/2 cup (125 mL) chopped almonds (optional)
- 1 cup (250 mL) bran flakes
- 1 cup (250 mL) Medjool dates, pitted (about 12 dates)
- 1/4 cup (60 mL) liquid honey
- 1/4 cup (60 mL) natural almond or peanut butter or non-nut alternative
Directions
- In a large nonstick skillet, toast oats and almonds, if using, over medium heat, stirring often for about 8 minutes or until light golden and fragrant. Pour into a large bowl and let cool slightly; stir in bran flakes.
- In the bowl of a food processor, pulse dates until finely chopped.
- In a small saucepan, heat together honey and almond butter over medium-low heat until melted and smooth. Add dates and stir to combine. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coated well.
- Press mixture into 9 inch (23 cm) parchment or foil-lined baking pan and press to flatten evenly. Cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week.
Tips:
- Little chefs can help to press the mixture into the pan and flatten evenly. They can also help wrap the bars in plastic wrap.
- These bars make a great snack and are perfect for fueling you between meals.
- One recipe, many ways. Try these variations:
- Dried fruit variation: Sprinkle 2 tbsp (25 mL) chopped dried cranberries or apricots on top of granola bars and press gently into top before refrigerating.
- Coconut Variation: Sprinkle 2 tbsp (25 mL) unsweetened shredded coconut on top of granola bars and press gently into top before refrigerating.
Nutritional info per serving (1 bar)
- Calories 148
- Protein 3 g
- Total Fat 4 g
- Saturated Fat 1 g
- Trans Fat 0 g
- Cholesterol 0 mg
- Carbohydrates 27 g
- Fibre 3 g
- Sugar 14 g
- Added sugars: 6 g
- Sodium 20 mg
Potassium 190 mg
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2014.
