- It’s one of the most protein-rich foods we can eat. Provides 16 grams of protein and al 9 essential aminoacids
- It contains almost twice as much fiber as most other grains.
- It contains Iron to keep blood cells healthy
- It contains lysine for growth and repair
- It’s rich in magnesium to control blood sugar
- It’s high in Riboflavin (B2) t improve energy metabolism
- It has a high content of manganese which is an antioxidant
- It contains omega 3 fatty acids.
- It’s gluten free if you are sensitive to it
- It has low glycemic index for blood sugar control
SERVES: 12 (1 bar each) Prep Time: 15 min. Cooking Time: 30 min.
1 cup dry old-fashioned rolled oats, gluten-free
½ cup dry quinoa, rinsed
2 Tbsp. chia seeds
2 Tbsp. ground flaxseed
1 tsp. ground cinnamon
½ tsp. sea salt (or Himalayan salt)
¼ cup all-natural peanut butter
3 Tbsp. pure maple syrup
1 large very ripe banana
1 tsp. pure vanilla extract
½ cup mixed dried fruit (like raisins, cherries, apricots), chopped
¼ cup raw sunflower seeds
¼ cup chopped raw walnuts (optional)
¼ cup bittersweet chocolate chips
Equipment: Muffin papers/cupcake liners
Nonstick cooking spray
- Preheat oven to 350º F.
- Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
- Combine oats, quinoa, chia seeds, flaxseeds, cinnamon, and salt in a large bowl; mix well.
- Add almond butter, maple syrup, banana, and extract; mix well with clean hands or a rubber spatula.
- Fold in dried fruit, sunflower seeds, walnuts (if desired), and chocolate chips; mix well with clean hands or a rubber spatula.
- Add ¼ cup batter to each muffin cup. Use back of a ¼ cup measure to compress batter into a tight puck.
- Bake for 18 to 20 minutes, or until edges just begin to brown.
- Cool; store in an airtight container, in the refrigerator, for up to 2 weeks.
- In this recipe we have specified peanut butter, but you can use any nut butter you like. If you have a nut allergy, you can use sunflower butter.
- Pumpkin seeds can be substituted for sunflower seeds. Or use your favorite seed!
- You can also use any kind of nuts that you like. Make sure they are raw! If you have a nut allergy, you can add an additional ¼ cup of your favorite seeds.
- You can substitute semisweet or dark chocolate chips for bittersweet chocolate chips.
NUTRITIONAL INFORMATION (per serving):
Calories: 196 Total Fat: 9 g Fiber: 4 g Sugars: 12 g Protein: 5 g
Stay Active, Eat Healthy and Feel Amazing!