When I was a teenager, I would hear very often from all kind of people that snacking between meals wasn't healthy and would lead to weight gain. I don't know if this idea is still around, but while I agree that snacking on potato chips and sweets is clearly not good for you, I am definitely a pro-snack girl. I usually eat 5 small meals a day: breakfast, morning snack, lunch, afternoon snack and dinner. This way, I'm never hungry and I eat less. If I go to bed late, then I might eat another snack but I'm a grandma and I'm usually in bed early. This girl needs *a lot* of sleep. Anyway, this meal organization is what works best for me and has allowed me to stay on track with my weight goals. Now, if snacking might be a good thing for you, you want to make sure you choose the right food. Like I said before, chips, candies or other processed food are obviously not a good option. But what about homemade oatmeal bars? Now that's a healthy and delicious choice!
I say "homemade" because most snack bars you'll find in stores are loaded with sugar, conservatives and other nasty chemicals, which turns something supposedly healthy into, let's say it, crap. As always when cooking from scratch, the big advantage is that you know exactly what goes into your bars. Or what doesn't. This recipe is free from refined sugar: it's only sweetened with natural ingredients like honey, maple syrup and Medjool dates. And it's loaded with nutrient-dense superfood too: chia seeds and goji berries. Nothing artificial, just good-for-you ingredients your body will love. And of course, you know me, it had to be super easy to make. Keep these bars handy in your fridge, and you'll know exactly what to reach for when you're feeling hungry between meals!
Superfood Oatmeal Bars {Gluten Free and Refined Sugar Free}
Ingredients
- 2 cups rolled oats not quick oats
- 1 cup unsweetened desiccated coconut
- ⅓ cup Medjool dates about 3 larges, pitted, chopped
- ¼ cup goji berries chopped
- 3 tbsp chia seeds white or black variety
- ⅓ cup unsalted pumpkin seeds aka pepita
- ½ tsp ground cinnamon or more to taste
- ⅓ cup coconut oil melted
- ⅓ cup honey you can also use rice malt syrup
- ¼ cup pure maple syrup
Instructions
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Preheat oven to 360F - 180C. Line a square baking pan with parchment paper (I used a 9-inch - 22cm pan similar to this one)
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In a large bowl, combine oats, shredded coconut, dates, goji berries, chia seeds, pepitas and cinnamon.
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In a small pot, combine coconut oil, honey and maple syrup in a small pot. Heat on low until melted and pour over dry ingredient.
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Stir until dry ingredients are well coated. Transfer to lined pan and press mixture very firmly. Make sure it's as compact as possible. Smooth surface using the bottom of a cup so it's nice and even.
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Bake for 25 minutes or until golden brown. Remove from the oven and cool. Set aside in the fridge for at least two hours before removing from the pan and cutting into bars. Store in the fridge to make sure they hold their shape.
Marianne
What can I sub for the goji berries that would be similar? Thanks!
Marie
You could use dried cranberries or raisins!
Marianne
Thanks! I’m looking for something like this to take on a trip that doesn’t have sugar. This sounds like a winner...can’t wait to try it.
Marie
Make sure you use unsweetened cranberries and raisins then. Hope you'll love them 🙂
Leslie
I just wanted to comment that these bars look delicious and I intend to try them, however they are not sugar free, honey and table sugar are both made up of fructose and glucose for those with diabetes, will cause increased blood sugars, maltose is also broken down into glucose by the body. It's all sugar. I am a Registered Dietitian and just wanted to throw that out there for all the health conscious individuals and those with diabetes. Thanks for sharing the recipe with us.
Marie
Thanks for the reminder Leslie, you are absolutely right. That's why I don't promote them as "sugar free" but "refined sugar free" because they don't contain table sugar. I hope you'll love those bars 🙂
Suzanne
This looks so good! It would be fun to try with different kinds of berries!
Marie
Yes, absolutely 🙂 Thanks Suzanne!