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Tuesday, 14 November 2017 15:32

Healthy five-ingredient granola bars

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Healthy, no-bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and maple syrup complement each other perfectly in this ideal portable breakfast or snack. Author: Minimalist Baker Recipe type: Breakfast, Snack Serves: 10 bars

Prep time, 10 minutes / Cook time, five minutes / Total time, 15 minutes

Ingredients

—  1 heaping cup packed dates, pitted

—  1/4 cup maple syrup or agave nectar (or honey if not vegan)

—  1/4 cup creamy salted natural peanut butter or almond butter

—  1 cup roasted unsalted almonds, loosely chopped (see instructions for roasting nuts)

—  1 1/2 cups rolled oats (gluten-free for GF eaters)

—  optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.

How to make it

1  –  Process dates in a food processor until small bits remain (about one minute). It should form a dough-like consistency.

2  –  Optional step: Toast your oats (and almonds if raw) in a 350-degree oven for 10 to 15 minutes or until slightly golden brown. Otherwise, leave them raw.

3  –  Place oats, almonds and dates in a large mixing bowl and set aside.

4  –  Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.

5  –  Once thoroughly mixed, transfer to an 8-by-8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)

6  –  Press down firmly until uniformly flattened. (You can use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.)

7  –  Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15 to 20 minutes.

8  –  Remove bars from pan and chop into 10 even bars (or nine squares). Store in an airtight container for up to a few days.

Nutrition Information Serving size: 1 bar Calories: 217 Fat: 8 g Saturated fat: 1 g Carbohydrates: 31 g Sugar: 19 g Fiber: 4 g Protein: 6 g