Friday, 15 January 2016

Fun Food Friday - Raspberry Oat Bars

This week my kids have been snacking like crazy and were looking for something sweet.  I didn't have time to bake an entire batch of cookies so I thought I'd try a variation on granola bars.  I do on occasion by granola bars for my kids - they are convenient and travel well but this week I wanted to know exactly what was in the food we were eating.  

As a result, I came up with these bars.  They disappeared so quickly, I've made them three times this week.  The fun part of this recipe is that you can change it up to whatever kind of  bar you like.   Types of jam can be intermixed for your favourite  or the type of berries have on hand.  Or you could eliminate the jam and add dried fruit, nuts or chocolate chips - the possibilities are endless!  I also decided to make chia seed jam but that is optional.  Ready made jam works just as well.

So now the health benefits - berries are full of antioxidants.  Raspberries contain Vitamin C,  quercetin and gallic acid that help fight against cancer, heart and circulatory disease.  In addition to having anti-inflammatory properties.  Oats are a fantastic source of soluble fibre and has been linked to good heart health.

Raspberry Oat Bars

by Denise Boyd Dunlop
Prep Time: 30 minutes
Cook Time: 18-20 minutes
Ingredients (12 bars)
    For Raspberry Jam
    • 1 cup frozen raspberries thawed
    • 1/3 cup maple syrup
    • 1/4 cup chia seeds
    For the Bars
    • 3 cups oatmeal
    • 1/2 cup spelt flour or flour of your choice
    • 1/2 cup coconut oil melted or butter softened
    • 1/2 cup maple syrup
    • 1 egg
    • 2 teaspoons cinnamon
    • 1 teaspoon baking powder
    • 1/2 teaspoon sea salt

    For Raspberry Jam

    Mash raspberries in a small bowl with a fork. Add maple syrup. Stir in chia seeds and set aside allowing to thicken.

    For the Bars

    Beat coconut oil or butter with egg and maple syrup until smooth. Stir in dry ingredients. Add 1-2 tablespoons milk of your choice if needed.

    Spread 2/3 of mixture onto parchment lined 9x13in pan. Evenly spread jam over oat mixture. Crumble remaining mixture over the first two layers - jam will not be completely covered.

    Bake at 350 for 18-20 minutes. Remove parchment paper from pan and slice into bars using a pizza slicer. Cool on wire rack.
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