Homemade Granola Bars

By Barbara Day, M.S., R.D., C.N.

My grandkids love these homemade granola bars. I like to use ¼ cup dried cranberries, raisins and blueberries when I make these.  Get your kids in the kitchen and make them together. Great for afternoon snacks, school lunch or used as an energy bar. Contains NO high fructose corn syrup.

Per Serving:  184 calories, 4 grams protein, 10 grams of fat, 21 grams of CHO,  2 grams of fiber,  71 mg sodium.

Preparation Time:  15 minutes Bake Time: 35 minutes

Serves:  18 (4 ¼ inch X 1 ½ inch bars)

 

Ingredients

  • 2 cups old fashioned oats
  • ¾ cup toasted wheat germ
  • ¾ cup chopped walnuts, pecans or almonds
  • ¾ cup dried cranberries, raisins or blueberries
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • ½ cup honey
  • ½ cup vegetable oil
  • 2 large egg whites

Instructions

Preheat oven to 325 degrees. Spray 13” X 9” metal baking pan with nonstick cooking spray. Also, line pan with foil, extending the ends 2 inches over short sides. Then spray foil.  In a glass pie plate, spread oats.  Microwave on High, in 1-minute increments, 4 to 5 minutes or until golden, stirring occasionally. Cool to room temperature. In a large bowl, combine oats, wheat germ, nuts, dried fruit, brown sugar, cinnamon, and salt.  Stir in honey, oil and egg whites until well mixed. Transfer to the prepared pan.  Using wet hands, press into even layer.  Bake for 32 to 35 minutes or until golden. Cool in pan on a wire rack.  When completely cool, use the foil to transfer to a cutting board. Cut lengthwise into 6 strips. Cut each strip crosswise into three pieces.

 

Shopping List

  • old fashioned oats
  • toasted wheat germ
  • chopped walnuts, pecans or almonds
  • dried cranberries, raisins or blueberries
  • honey
  • vegetable oil
  • 2 large egg or 100% egg whites

Note: Store in tightly sealed container at room temperature for up to 1 week or in freezer up to 1 month. Great for kids lunches.

Image from: joyfulabode.com

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

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