There are a lot of granola and snack bars out there to be sure. Some are quite good for you, most are loaded with unhealthy fats, sugars and preservatives. One must be careful to be sure that you’re not eating a glorified candy bar, or a horrific science project.
I created these bars because after a workout (or even before), I like a quick snack. My schedule usually takes me from my workout to some errands around town, so refueling after exercising would come too late if I were to eat when I got home. During intense exercise energy stores are depleted and muscle fibers are broken down. The repair begins immediately after you stop exercising, and the optimal time is within the first 30 minutes. Without adequate building blocks your body isn’t capable of rebuilding itself- making all that hard work less effective over time. It’s not important to consume a lot of calories, 125-200 for an average workout is sufficient. In conjunction with refueling, be sure that you’re rehydrating adequately too.
Theses bars are super simple to make, and little hands could certainly be a big part of this recipe making. One batch turned out 30 bars for a total of $5 worth of ingredients- so quite economical too. The fats are mostly unsaturated and the oats provide some fiber. Because they do not have preservatives in them, after cutting them up, wrap each one up and store some in the fridge and the rest in the freezer. That way they are ready to put into a purse or pocket as you head out the door.
Ingredients
- 4 cups instant oats
- 1/4 cup whole wheat flour
- 1/2 cup unsweetened coconut
- 1/3 cup light brown sugar
- 1 cup unsalted peanuts (may substitute another nut)
- 1 cup dried cranberries or raisins
- 1/2 teaspoon salt, and an extra 1 tablespoon of flake salt for finishing (optional)
- 1/2 cup vegetable oil or applesauce
- 1 teaspoon vanilla
- 1/2 cup agave (may use maple syrup or honey)
Instructions
Preheat the oven to 325 degrees and prepare a baking sheet with parchment paper.
In a large bowl combine the oats, flour, coconut, brown sugar, peanuts and salt. Stir to thoroughly incorporate.
In a separate bowl, combine the oil, honey and vanilla. Stir together.
Pour the oil mixture over the oats and with clean hands blend together. The mixture will be sticky and will hold together like wet sand.
Pour the contents onto the baking sheet and press evenly into a 1/4" thickness. Mine did not take up the entire sheet. Using the back of a flat bottomed glass or measuring cup, press the oats down to an even and compressed sheet.
Bake for 40 minutes or until golden brown. Remove from the oven and after 10 minutes, while the bars are still warm, cut into 30 even sized rectangles.
When cool warm 3 tablespoons of peanut butter over low heat and drizzle over the top of the bars, and sprinkle lightly with flaked salt.
When cool wrap and store.
