Blueberry Oat Bars

NUTRITIONAL NOTES

 

OATMEAL:  Scientifically proven, there are few foods better at combatting heart disease or diabetes.  Oats contain a unique fiber called beta-glucan;, eating just 3 grams a day can decrease your bad LDL cholesterol levels by 8-23%.  Highly significant if you take into account that a 1% decrease in LDL cholesterol lowers your risk of heart disease by 2%. 

BLUEBERRIES: When it comes to blueberries, it pays to buy organic.  Blueberries contain one of the highest antioxidant capacities among all foods, and organic blueberries contain significantly higher amounts.  Its a wonder fruit that provides antioxidant defenses on virtually every body system, particularly the cardio-vascular system, nervous system and digestive tract.  New areas of study show blueberries to help protect against neuro-degeneration and memory loss.  

ALMONDS: Almonds are high in monounsaturated fat reducing your risk for heart disease and lowering cholesterol levels.   Combined with the flavonoids found in the skin and the Vitamin E contained in the flesh, almonds contain a high amount of cancer-fighting antioxidants.  

Gluten-Free, Refined Sugar Free

Yields 9 bars

INGREDIENTS:

 

BASE

2 cups old fashioned oats

1 cup slivered almonds

1 tbsp chia seeds

2 bananas

4 tablespoons honey

1 tablespoon coconut oil

1 1/2 teaspoons vanilla

1/2 teaspoon kosher or sea salt

1 1/2 teaspoon cinnamon

1 scoop Vanilla Whey or Vegetable Based Protein Powder

 

TOPPING

1/2 cup old fashioned oats

1/4 cup slivered almonds

1/4 cup pumpkin seeds

1/4 teaspoon cinnamon

1 cup fresh organic blueberries

1/4 cup of plain Greek yogurt

2 tbsp of honey

 

INSTRUCTIONS:

BASE

1. Preheat oven to 350°.

2. Line 9 x 9 baking pan with parchment paper or lightly grease with coconut oil

3. Add oats, almonds, and chia seeds into a food processor and pulse until processed into a coarse flour.  Add remaining ingredients and process until completely combined and wet, this may take several minutes.

4. Pour into prepared pan and smooth out with off set spatula until evenly spread.

5. Bake for 8-10 minutes. Meanwhile, make the topping.

 

TOPPING

1. Combine oats, almonds, seeds, cinnamon and blueberries in medium bowl and stir to combine.

2. In a small bowl, combine yogurt and honey.  Then add yogurt mixture to oat mixture and gently fold to combine. 

2. Removing pan from oven, spread topping evenly over and lightly press down into base.

3. Bake an additional 15 minutes.

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amy@oregoncancerfoundation.org

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