Healthy Oat Bars
Oats are an excellent source of carbohydrate, protein and fibre and these are so much nicer than shop bought versions. Healthy oat bars are perfect as a mid-morning or afternoon snack and these are great for adults and children and they are free from dairy and refined sugars too!
Healthy Oat Bars - Key Nutrients
Oats – Oats are a fantastic source of energy and help towards your daily fibre intake. Oats are rich in beta-glucan, a soluble fibre which helps to make them beneficial in lowering cholesterol and heart disease.
Dates – Dates add some unrefined sugar sweetness to this recipe, but not only that they have some health benefits too. Did you know that dates have anti-oxidant, anti-microbial and anti-inflammatory qualities? Well they really do.
Pumpkin Seeds – Adding some crunch to this recipe, pumpkin seeds offer many nutritional benefits. They are a fantastic source of protein, fibre and both polyunsaturated and monounsaturated fats. They also contain calcium, iron, magnesium and zinc.
No Bake Oat Bars
- 1.5 cups oats (I use rolled oats)
- 13 pitted dates
- 2 tbsp desiccated coconut
- 2 tbsp pumpkin seeds
- 1 heaped tbsp ground flax seed
- 1 heaped tbsp almond butter
- Soak dates in water for 5-10 minutes.
- Whilst dates are soaking add all other ingredients to a food processor.
- Once soaked, remove the stones from the dates and add dates to the food processor.
- Blend until you have an even consistency and all ingredients are mixed together.
- Line a baking tray with baking paper and press the mixture down firmly until it is completely flat.
- Place in the freezer for 30 minutes and then remove and cut into slices. Store in the fridge.
Essential EquipmentFood processor Baking tin
TipsSoaking dates helps them to blend easier. If you have more time you can soak for longer. You can make these gluten-free by buying gluten-free oats.
Find your IngredientsOats – in the cereal section and also health foods aisle Desiccated coconut – baking aisle Dates – fruit and veg aisle Pumpkin seeds (also sometimes called pepitas) are found with nuts in the baking aisle Ground flaxseed – health food aisle Almond butter – with spreads or health food aisle
Need some more healthy snack inspiration? You might like to try these;
Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email firstname.lastname@example.org for further details.
Gill Bedingham says
Hi I like the look of the No bake Oat Bars recipe and wondered if you can tell me how many grams of oats equals 1.5 cups?
Amy Savage says
Hi Gill, so sorry I haven't responded sooner, its approximately 120 grams of oats 🙂
Shelia Renee Ward says
Is it possible to add milk instead of eater to the pre workout smoothie? Or what diary alternative would you recommend?
Amy Savage says
Hi Shelia, thanks for your question. You can add any milk of your choice either plant-based or dairy. Most milks will contain fat, so just note that fat slows digestion, so just allow plenty of time to digest before your workout.