Nutrient-dense and delicious bars
I’m not kidding when I say this is the healthiest bar ever. As you can see they do contain many super-foods. We used to have these in the fridge all the time. Now that most of my kids are grown-ups, I don’t make them as often.
Not too long after my oldest daughter married, she asked me for the recipe for that “healthiest bar we used to eat”. I am happy that she is now making them for her family. For us, this recipe isn’t just the healthiest best bar ever but it is good memories! Riding bikes to the Y, seeing who could stay underwater the longest, reading Calvin and Hobbes, drinking Jamaican Me Crazy coffee, and eating the healthiest bar ever.
For my dieting readers: these bars are incredibly healthy but they do contain the natural sweetener honey. That means they do not fit into weight loss eating plans Paleo, Low carb, Trim Healthy Mama, Keto, etc. These bars are perfect for runners needing to refuel or kids who need a healthy snack. My husband also eats them frequently.
Here are a few tips that will save you time.
If you have a food processor, you’ll want to shred your carrots and broccoli stalks first.
Yes, broccoli stalks; I know broccoli stalks seem like a strange ingredient, but now you don’t have to waste a bit of your broccoli! Just cut the tops off and steam those for your dinner. Take the stalks and use a peeling tool to get off the outer part just like you would peel a carrot.
In the past, I have diced my apples and shredded them both ways work but I prefer big chunks of apple in mine. This is a very dense bar so if you’d like it a little less hearty cut back to 2 cups of oats.
This makes a huge batch so plan to wrap some up for the freezer. They also taste better about a day after they are baked. Wrapping them individually and sticking them in the fridge makes them last longer and are the perfect grab and go snacks for everyone in the family!
- 1 cup chopped or shredded broccoli stalks from one head of broccoli, I usually slightly peel them too, but don't include the crowns
- 2 bananas
- 1 cup chopped carrots I usually shred on my food processor
- 2 medium unpeeled apples cored and diced
- 1/3 cup filtered water
- 1 tsp salt
- 1 cup ground golden flax seeds
- 1 large sweet potato
- 1 cup honey
- 2 TBSP cinnamon I know it seems like a lot but trust me.
- 1-1 1/2 cup sunflower seed butter or whichever you prefer
- 3 cups old fashioned oats
- 2 cups sprouted spelt flour or whatever flour you prefer
- 1/2 cup walnuts optional
- 1/2 cup unsweetened grated coconut optional
- Blend together and mix well the bananas, water, cinnamon, 1 tsp salt, 3/4 cup of the honey and all but 2 TBSP of the golden flax, ground
- Blend in the cooked sweet potato
- Add the broccoli and carrots and mix about another minute
- Add the oats and spelt flour mixing well
- Add apples and mix well again
- Pat and form into a 13×9 pan (good job for kids)
- Bake 50 min to an hour at 350 degrees
- For the “icing” mix the nut butter, 1/4 cup honey leftover, and reserved 2 TBSP ground flaxseeds
- Spread on top of cooled bar mixture. (it actually works best if they are still a little warm as it “melts” the nut butter making it easier to spread)
- Sprinkle with coconut and walnuts (Optional)