
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!
Power Food: Sunflower Seeds
Total Time: 30 min. or less! | Servings: 12 | Serving Size: 1 bar
Free From: Gluten, Dairy, Soy
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)
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.
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