Protein bars and granola bars are sold in many stores and fitness clubs nowadays as a healthy food that may assist in weight loss. Bars that are high in fiber and protein help keep blood sugar levels steady, contributing to a satiating effect on the appetite. A decrease in insulin production can prevent cravings for, and the over-consumption of, foods that are high in simple carbohydrates and sugar. However, many commercially sold bars are often high in calories and sugar alcohols that can have a negative effect on the digestive system.
Step 1
Turn oven to 350 degrees F for preheating. Lightly spray a 13x9-inch baking pan with cooking spray or oil.
Step 2
Combine one cup each of salt-free chopped pecans, roasted almonds and dried dates in a food processor. Pulse until chopped. Add nut mixture to a large mixing bowl.
Step 3
Add 1 1/2 cups of rolled oats, 1/2 cup of raisins, one scoop of protein powder and one and a half cups of high-protein fibrous cereal, such as Kashi Vive, to the mixing bowl contents.
Step 4
Stir together 3 eggs, 1/4 cup of maple syrup, 1/4 tsp ground cinnamon and one teaspoon of vanilla extract in a smaller mixing bowl. Add to the nut and cereal mixture in the large bowl. Combine and mix thoroughly.
Step 5
Spread mixture into prepared baking pan and and press down gently with a form to distribute evenly. Bake for approximately 20 to 25 minutes or until slightly brown. Slice into 3-inch bars after 20 minutes of cooling.
Tips and Warnings
- Substitute an equal amount of already-prepared nut butter, such as almond butter and peanut butter instead of grinding the nut mixture yourself. Try a crunchy nut butter if you want a crunchier texture versus smooth. Store in refrigerator in an airtight container for up to two weeks or freeze for up to two months.
Things You'll Need
- Large mixing bowl
- Medium mixing bowl
- Food processor or blender
- Spoon
- Fork
- Cooking spray
- Baking pan
- 1 cup each unsalted pecans, almonds, dates
- 1 1/2 cups rolled oats
- 1/2 cup raisins
- 1 1/2 cups cereal
- 3 eggs
- 1/4 cup maple syrup
- 1/2 tsp cinnamon
- 1 tsp vanilla extract
References
- The Best Of Clean Eating; Editors of Clean Eating Magazine; 2010
- The Eat-Clean Diet Cookbook: Great Tasting Recipes That Keep You Lean; Tosca Reno; 2007
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