Our Multigrain Energy Bar recipe has, to date, been the most popular of our site. In just over two weeks, it has been viewed 2931 times... and counting. We think that reflects the fact that snacks and convenience foods are where most people have a hard time maintaining healthy eating habits. It's difficult to find packaged snacks that are naturally healthy, convenient, and affordable. In that spirit, we came up with this recipe.
We decided that a little crunch was in order and we created a nutty, crunchy, multigrain granola bar that is packed with nutrients. It is sweetened only with honey, easy to make, and should cost a lot less than the commercial equivalent.
We introduce an ingredient in this recipe that we feel has been unjustly vilified: coconut oil. Coconut oil, because it is a saturated fat, has been grouped together with unhealthy animal fats and artificially hydrogenated oils. Recent research and examination of populations whose diet is rich in coconut oil suggests otherwise. Some researchers and physicians claim that coconut oil is, in fact, very beneficial. Unlike other saturated fats, coconut oil is predominately composed of medium chain triglycerides (MCTs). MCTs are metabolized differently by our bodies than the long chain triglycerides which comprise other fats. The primary fatty acid in coconut oil is lauric acid which just happens to be the principal fat found in human breast milk. Think about that for a moment.
As with olive oil, the best coconut oil is cold pressed virgin oil. A google search will turn up ample information on coconut oil, although not all of it is from what I would characterized as impartial sources. I think this site sums things up well.
Coconut oil also tastes great! Combined with roasted almonds, 7 grains, sesame seeds, honey, and apricots, it creates a delicious, nutty, lightly sweetened bar that we think you will enjoy as much as we do.
Coconut Almond Granola Bars
Ingredients:
- 1 cup old fashioned rolled oats
- 1 cup 7-grain cereal (Bob's Red Mill)
- 1/2 cup oat bran
- 1 1/2 cups almonds
- 1/4 cup roasted sesame seeds
- 2/3 cup honey
- 1 tsp vanilla extract
- 3 Tbsp + 1/2 tsp virgin coconut oil
- 1/2 tsp kosher salt
- 1/2 cup dried apricots
- 1/2 cup shredded dried coconut (unsweetened)
Preparation:
- Preheat the oven to 350 degrees.
- Lighly grease a 9x13 inch baking dish with 1/2 tsp coconut oil.
- Coarsely chop almonds in food processor, pulsing to prevent it from pasting up. Remove from processor and set aside.
- Place apricots in food processor and pulse to mince without allowing it to paste up. Set aside.
- Place oats, 7-grain cereal, oat bran, almonds, and shredded dried coconut on a large rimmed cookie sheet. Roast in the oven for about 15 minutes, stir up the mixture several times for even roasting. Mixture should take on a nice medium golden-brown tone. Do not allow it to burn.
- During the last 7 minutes that the oat cereal mixture is roasting, combine the honey, 3 Tbsp coconut oil, vanilla, and salt in a large saucepan. Place over a medium-low heat for about 7 minutes. The honey should be hot enough to flow freely and combine with the oil.
- When you remove the cereal from the oven, reduce the heat to 300 degrees.
- Add the cereal mixture to the honey and stir to combine. Add the minced apricots and mix well.
- Transfer the mixture to the prepared baking dish. Using a flat spatula, firmly press the mixture into the dish, ensuring an even distribution and level surface.
- Bake for 25 minutes at 300 degrees. When you remove the dish from the oven, slice the baked cereal into the size and number of bars you would like. Be careful to not crumble the bars as you slice. If necessary lightly press down with your spatula on any bars that need reshaping after the cut. The bars will be soft and crumbly while they are hot. Allow them to cool completely before attempting to remove from pan.
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