Chewy Granola Trio

Sunflower seeds are a nutritious addition to granola mixtures like Chewy Granola Trio.

One recipe three variations? Multi-tasking at its best for busy households! You can also take the granola bars and cut them into small squares or bites making them a bonus or fourth option! These are easy to make with your choice of variations. The sunflower seeds in these yummy snacks are protein rich and “fiber-li-cious”, which helps to keep your energy high and blood sugar balanced for the rest of the day!

Health Benefits of Sunflower Seeds:

1. Rich in Healthy Fats: Sunflower seeds are high in unsaturated fats, which are beneficial for heart health. They contain essential fatty acids which are vital for various bodily functions.
2. High in Antioxidants: They are a good source of vitamin E, an antioxidant that helps combat oxidative stress and inflammation, which can lower the risk of chronic diseases.
3. Hormonal Balance: The high magnesium content supports hormonal balance and can assist in managing symptoms related to conditions like PMS.
4. Supports Heart Health: The combination of healthy fats, fiber, and antioxidants contributes to cardiovascular health by maintaining healthy cholesterol levels.
5. Boosts Immune System: The presence of selenium supports immune function, and adequate levels may help reduce the risk of infection.
6. High in Fiber: The fiber content can aid in digestive health by promoting regular bowel movements and supporting gut health.
7. Energy Boosting: With a good amount of protein and healthy fats, sunflower seeds can provide a sustained energy boost, making them an excellent snack.
8. Versatile Addition: They can easily be mixed into granola, salads, or consumed alone. Their crunchy texture adds a delightful element to various dishes.

Chewy Granola Trio

Power Food: Sunflower Seeds

Free From: Gluten, Dairy, Soy

Course Dessert

Keyword Desserts

Prep Time 30 minutes mins

Total Time 30 minutes mins

Servings 12

Calories 120.3

Ingredients

Dry:

• 1 cup oatmeal gluten free & quinoa flakes
• 1 cup flax seeds sprouted, ground
• ¾ tsp. sea salt
• 2 tsp. cinnamon

Wet:

• 2/3 cup maple syrup pure (grade B)
• ½ cup apple sauce unsweetened
• 1/3 banana mashed
• 2 tsp. vanilla extract pure

Protein & A Touch Of Sweet:

• ½ cup almonds slivered, raw (soaked overnight) (or other nut or seed)
• ½ cup sunflower seeds raw (soaked overnight)
• ¼ cup hemp seeds
• 1/3 cup dried tart cherries or cranberries unsweetened

Directions

• Preheat oven to 350 ºF.
• Mix all dry ingredients together: oats, quinoa flakes, flax seeds, sea salt, cinnamon, almonds, sunflower seeds, hemp seeds, and dried cherries into a medium bowl.
• Mix all wet ingredients together: maple syrup, apple sauce, banana and vanilla extract.
• Pour wet ingredients into dry, fold in almonds, sunflower seeds, hemp seeds and dried cherries. Using your hands mix well.
• Cookies: Use a tablespoon to scoop out a heaping tablespoon of the mixture and roll into a ball. Place on a parchment lined baking sheet and repeat. Use a fork to press flat and bake for 5-6 minutes or until the edges are golden brown.
• Balls: Skip the baking step and simply roll into ~ 40 balls!
• Bars: Spread mixture into a 9” X 9” parchment paper lined baking pan. Press firmly so that it is flattened and evenly spread. Bake for 25 minutes, or longer for a crunchier version. Let sit until cool and cut into 12 bars. Place in an air-tight container and refrigerate for up to 1 week or freeze for up to 2 months. You can also break them up into granola bites

Variations:

Protein Power: Remove ½ cup flour and add ½ cup protein powder

Blueberry: Remove cherries and replace with blueberries

Coco-Nutty-Goji: Remove cherries and replace with large flake coconut and goji berries

Chocolate Fix: Remove cherries and replace with chocolate chips (DIY chocolate chips in www.powerfoods101.com)

Peanut Butter: Remove apple sauce and banana and replace with ¾ cup peanut butter, natural and sugar free

Green Energy: Add 2 Tbsp. matcha green tea powder (whole ground green tea that you can find at your health food or Asian grocery store)

Notes

Nutritional Facts (for 2 balls or ~ ½ cup of granola bites or 1 cookie) : Calories 120.3  |  Total Fat  3.6 g | Saturated Fat 0.4 g  | Monounsaturated Fat 1.6 g | Polyunsaturated Fat   1.4 g |Trans Fat  0 g | Cholesterol 0 mg | Sodium  170.3 mg  | Potassium 289 mg |  Total Carbohydrate 20.8 g | Natural Sugar 9.2 g  | Dietary Fiber 3.3 g | Protein  4.8 g | * Manganese 35.5 % |  *Vitamin C 12.8 %  |  *Iron 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Nutritional Facts (for granola bars): Calories 200  |  Total Fat  6 g | Saturated Fat 0.67 g  | Monounsaturated Fat 2.67 g | Polyunsaturated Fat 2.4 g |Trans Fat  0 g | Cholesterol  0 mg | Sodium  284 mg  | Potassium 483 mg |  Total Carbohydrate 34 g | Natural Sugar 15.4 g  | Dietary Fiber 5.5 g | Protein  8.2 g | * Manganese 59  % |  *Vitamin C 20.5  %  |  *Iron 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.