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Tuesday, March 19, 2024
March 19, 2024

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Oat bars are a bite of healthful energy

The Columbian
Published:

Energy bars are in big demand, judging from the mesmerizing variety at my local market. But shopping for a good one can be a lot like TV channel surfing: Somehow it’s hard to find something appealing among all of the options.

Most packaged bars I’ve tried either are candy-sweet or taste like hardened kindergarten paste, and many have a laundry list of undesirable, mega-processed ingredients. I have landed on brands I like and will buy them in a pinch, but no store-bought bar has ever come close to being as good as the ones I make at home, which work out to be a lot less expensive, too.

These bars have a fresh taste that reflects the ingredients with they are made: hearty whole grains; a generous helping of nuts, seeds and dried fruit; a hint of cinnamon; and just the right amount of real maple syrup. They have a tender, cookielike texture, striking a balance between crunchy and chewy.

To have them at your fingertips so they are just as convenient as the packaged kind, individually wrap them in plastic wrap, then seal them all in a freezer-safe zip-top bag and freeze for up to three months. They will thaw in two hours at room temperature, so you can take one out the night before for breakfast in the morning or put one in your gym bag for the afternoon; or you can pop one unwrapped in the microwave for 20 to 30 seconds to defrost quickly. The bars also will keep in an airtight container at room temperature for about four days.

Nutty Oat Bars

12 servings

You can store the bars in an airtight container at room temperature for about 4 days. From nutritionist and cookbook author Ellie Krieger.

1 cup rolled oats (do not use instant or quick-cooking oats)

3/4 cup whole-wheat flour

1 teaspoon ground cinnamon

1/4 teaspoon salt

1/2 cup maple syrup

1/3 cup plain, unsweetened applesauce

1/4 cup canola oil or safflower oil

1 large egg, lightly beaten

1/2 cup chopped dried cranberries, preferably unsweetened

1/2 cup finely chopped walnuts

1/2 cup finely chopped, skin-on almonds

1/2 cup hulled, unsalted sunflower seeds

Preheat the oven to 350 degrees. Grease an 8-inch square baking pan with cooking oil spray.

Whisk together the oats, whole-wheat flour, cinnamon and salt in a medium bowl.

In a separate bowl, whisk together the maple syrup, applesauce, oil and egg until well incorporated. Stir in the oat mixture, then the cranberries, walnuts, almonds and sunflower seeds until evenly coated.

Spread the mixture in the pan; bake for about 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool completely, then cut into 12 bars.

Per serving: 250 calories, 6 g protein, 26 g carbohydrates, 15 g fat, 2 g saturated fat, 15 mg cholesterol, 60 mg sodium, 3 g dietary fiber, 14 g sugar

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