Breakfast Bars

Another recipe thrown together as I went that gratefully turned out GREAT!

The goal was to create a nutritious bar that we could grab & go in the morning (warmed up or cold).

The dilemma? My partner is working through some allergies & sensitivities right now so they had to be Dairy Free, Egg Free and at the time, Gluten Free (although we now know gluten isn’t the problem so I’ll probably make these again with regular wheat flour!).

I also didn’t want them to be crazy sweet as they’re designed to be enjoyed in the morning and wanted to avoid any insulin spikes that could cause an afternoon crash, SO they are primarily sweetened with whole sugars.

BREAKFAST BAR BENEFITS

• Nutrient dense: nutrient density is the concentration of micronutrients & amino acids in a food product in relation to its proportion to energy content / weight (think— small but f*cking POWERFUL)
• Soluble fibre: Soluble fiber is a type of dietary fiber that dissolves in water & generally forms a gel-like substance. It helps regulate digestion, lower cholesterol levels, and manage blood sugar levels, and is found in foods like oats, beans, fruits, and some vegetables. It’s known to help nourish, heal & repair our microbiome.
• Prebiotic rich ingredients: prebiotic rich ingredients are found in high fibre food and act as a “fertilizer” for our probiotics. Both soluble & insoluble fibre can act as a prebiotic but some have higher nutrient density.
• Low sugar, high fat & protein: as mentioned above, the goal was to keep these TASTY but not overly sweet as we want to avoid any major insulin spikes first thing in the morning. When eating carbohydrates (whether they are simple or complex) we want to be pairing them with high quality fats & protein to help balance our blood sugar levels and keep us feeling satiated for longer. With these bars being loaded in fibre rich ingredients, nuts/seeds, nut butter, coconut oil & fatty mylk, we hit all the dietary marks!
• Whole food ingredients: sweetened with whole food sugars and whole food ingredients is one of the easiest ways to ensure we are getting optimal nutrient density. All ingredients are simple in nature and can be daily be made at home or found in your grocery store.

INGREDIENTS

• 3 cups oats
• 2 cups flour of choice
• 1/2 cup gr flax
• 1/2 cup coconut sugar
• 1 tbsp cinnamon or pumpkin spice
• 1 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp sea salt
• 1 cup vegan chocolate chips (optional but highly recommended!)
• 1/2 cup melted butter or coconut oil
• 1/2 cup apple sauce or pumpkin purée (or 1/3 cup maple/date syrup instead)
• 1/2 cup coconut milk or yogurt
• 1/2 cup PB or tahini
• 4 soft bananas mixed in or ripe bananas layered ontop
• 1 tbsp vanilla
• Optional add-ins: protein powder, sourdough discard, marshmallows, walnuts, pumpkin seeds, hemp seeds, etc.

DIRECTIONS

1. Preheat oven to 350°
2. Whisk all of the dry ingredients together.
3. Mix in the remaining ingredients saving some chocolate chips, bananas and/or nuts to top with.
4. Pour into large deep dish that has been lined with parchment paper.
5. Bake for 30min or until toothpick comes out clean (ideally do not over bake!).
6. Cool on counter before cutting into squares.
7. Store some in the fridge for 1 week and the rest in the freezer for future use!

With love,

Heidi MacAulay, R.H.N.

“Eat more plants. Do more yoga. Read more books.”Learn more about me, my credentials or how to work with me here!