School Snacks! Healthy, Chewy, Granola Bars.

Granola bars are one of the snacks of choice for many children, and adults too.  They are convenient, they taste good, and they fill you up.  But are they healthy?  Most granola bars are high in sugar and salt and in many cases, contain high fructose corn syrup.  Lots of granola bars contain soy ingredients, and most, unless they specify it or are certified organic, contain genetically modified ingredients.  They are also individually wrapped in plastic or foil which is unsustainable and adds unnecessary waste to the landfills.  Fortunately, they are easy to make, can be made with less sugar and salt than commercial bars, and can contain wholesome, natural ingredients. 

Until recently I haven’t made a granola bar that ALL of my kids enjoy ALL OF THE TIME.  But now I have, and this recipe is so flexible you can change the flavour easily by adding different fruits, nuts, seeds, and more.  These bars hold together nicely, are sweet enough to keep the children coming back for more, and are low enough in sugar to make most moms happy.

For this recipe I have used organic sunflower seed butter.  Sunflower seed butter is higher in protein than peanut butter, has a great flavour, and is generally safe to send to nut-free schools.  It is low in saturated fats, cholesterol-free, low in sodium, and high in vitamins, especially vitamin B.  Click here for more information on the health benefits of sunflower seeds.  Rather than adding a highly-processed protein powder to make a protein bar, this bar is naturally and safely high in protein.  With grains from the organic oats, protein from the seeds and seed butter and fruit from the dried fruit, this bar is pretty much a complete meal and a great snack for anyone.

Ingredients

  • 2 c. rolled oats or multigrain cereal
  • 1/2 tsp. baking soda
  • 1/3 c. oat flour
  • 1/2 c. crisp rice cereal
  • 1/4 c. demerara cane sugar (optional)
  • 1/2 tsp. salt
  • 1.5 c. total of assorted nuts, seeds, dried fruit, chocolate chips etc. I use dried cranberries, raisins, chocolate chips, coconut, pumpkin seeds, hemp seeds, chia seeds, dried apricots etc.
  • 1/2 tsp. pure vanilla extract
  • 1/4 c. coconut oil, melted
  • 1/2 c. honey
  • 1/4 c. sunflower seed butter

Directions

  1. Combine dry ingredients and mix well.
  2. In a separate bowl or 2 cup glass measuring cup, combine wet ingredients and mix well.
  3. Combine wet with dry and mix well.
  4. Press very firmly into a well-greased 8×12 inch or 8×8 inch baking dish.
  5. Press again with a flat, firm object to compact it even more.
  6. Bake at 350F for 25 minutes or until it is starting to turn golden brown.
  7. Remove from oven and cool 5 minutes.
  8. Press carefully and firmly once more with flat, firm object to compact the bars further.
  9. Cut into pieces before it totally cools.
  10. Do not remove from pan until it is cool to the touch.
  11. Store in an air-tight container.

Tips:

  • If you want to decrease the sugar, take out the demerarra sugar first.  The honey and seed butter are what holds the bar together.
  • Feel free to substitute the seed butter for nut butter if allergies aren’t an issue.
  • Coconut oil can be replaced with melted butter or another cooking oil of your choice.
  • Heating up the wet ingredients a bit helps them combine.
  • This recipe doubles nicely and can still fit in an 8×12 inch baking dish.
  • To guarantee these to be GMO-free, choose certified organic ingredients or ingredients labelled GMO-free.

This recipe is adapted from Chocolate Covered Katie’s Quaker Style Chewy Granola Bar recipe.

This post has been linked to Real Food Forager’s Fat Tuesday October 2nd, Turning The Clock Back’s What’s Cooking Wednesday, Fresh Eggs Daily’s Farm Girl Blog Fest #3, Homestead Barn Hop#82 and Frugally Sustainable’s Frugal Days Sustainable Ways #47.

Pumpkin flax pancakes from scratch.

Canadian thanksgiving has come and gone.  The turkey is eaten, the pies are done, but the remaining pureed pumpkin sat in the fridge waiting for me to make something with it.  I made pumpkin loaves last week, and so this week I pulled out the pumpkin and made pumpkin flax pancakes.  Easy, quick, fall-flavoured pancakes make everyone happy!  For once, all of my kids ate their lunch.  All of it.  I served it with homemade blueberry syrup, homemade apple sauce and locally-grown apple-pork sausage.  The left over pancakes are great frozen and popped in a toaster for a quick, healthy breakfast, or eaten as snacks with peanut butter and jam on top. 

Here’s the recipe:

Ingredients

  • 1 1/2 c. organic whole wheat flour
  • 1 c. organic white flour
  • 4 tbsp. ground flax
  • 4 tbsp. cane sugar
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1 1/2 tsp. pumpkin pie spice mix (ground cinnamon, nutmeg, allspice or cloves)
  • 1/2 tsp. salt
  • 2 beaten free range eggs
  • 2 cups goat milk
  • 1 1/2 c. pureed pumpkin
  • 1 tsp. pure vanilla extract
  • 2 tbsp. organic canola oil

Directions

  • In a large bowl combine flour, flax, baking powder, baking soda spices and salt.  Whisk well. Set bowl aside.
  • In a separate bowl, combine eggs, milk, pumpkin, vanilla and oil.  Whisk well. 
  • Pour wet ingredients into dry ingredients and fold to combine.  Do not over-mix.  
  • Ladle onto greased griddle or frying pan.  Cook on medium heat until bubbles have popped. 
  • Flip carefully and cook for another minute or until lightly browned. 
  • Remove from pan and serve hot!
 Notes
  • Add a few tbsp of water to the batter if you like thinner pancakes. 
  • Obviously, substitute any organic ingredients with non organic, and goat milk with regular or almond/rice/soy milk.
  • This makes a large batch.  Recipe can easily be halved. 
Simple, healthy, delicious food NOT from a package!!  Taste the difference, feel good about the ingredients, and celebrate whole food!

This post has been linked up to Fat Tuesday: Real Food Forager.  Check out the links for great, REAL food!