Schema's granola bars, v. 0.4.2 BakedTasty!NaturalSolid

by schema
Last updated May 24, 2019 Copy
AmountIngredient$ / daySource
150gOats$0.23Grocery store
65gWinco whey protein powder$1.00WinCo
35gSeeds, pumpkin and squash seed kernels, dried$0.31Amazon
25gSeeds, chia seeds, dried$0.10WinCo
15gFlaxseed Meal$0.06WinCo
15gSeeds, sesame seeds, whole, roasted and toasted$0.20Amazon
15gCranberries, dried, sweetened$0.11Amazon
10gNuts, almonds$0.10Winco
10gNuts, coconut meat, dried (desiccated), not sweetened$0.06WinCo
65gNuts, almond butter, plain, with salt added$1.00Amazon
10gOil, coconut$0.12Grocery store
75gHoney$0.73Amazon
50mlWater, tap, municipal$0.00
6gSpinach powder$0.18Amazon
6gMorton's Lite Salt$0.08Grocery store
0.5gIodized Salt$0.00Hain
0.2mlVitamin D Supplement$0.01WinCo
1pillKirkland Signature Daily Multi$0.03Amazon
Amounts for:
Total Daily Cost:
$4.33Add Ingredients
to Amazon Cart

Heat oven to 325F. On a baking sheet, lightly toast oats. Combine oats, whey protein, flaxseed meal, chia seeds, almonds (sliced), pumpkin seeds, shredded coconut, sesame seeds, and dried cranberries in a large bowl. Using a microwave, melt together coconut oil, almond butter, honey, and water. Stir spinach powder and salt into liquid mixture. Pour liquids over dry ingredients and mix thoroughly. Spread mixture evenly in a parchment-lined baking pan and press down hard. Bake for about 20 minutes, or until edges of bars are lightly browned. Let cool fully before cutting. To minimize crumbling, slice with a sharp knife using a back-and-forth sawing motion, rather than using a blunt knife and pressing straight down.

To store, wrap bars in plastic wrap. Although they should keep reasonably well at room temperature due to their low moisture content, I recommend freezing to preserve nutrients, thawing a couple days at a time.

Take the multivitamin separately. Without it, this recipe is a bit short on vitamins C and E, niacin, folate, and zinc. I am interested in suggestions for making this recipe nutritionally complete without the vitamin. These bars are also a bit high in omega-6 fatty acids, but the ratio to omega-3 is reasonable. A significant proportion of the carbohydrates are from sugars, which isn't ideal, but the large volume of honey is necessary to bind the bars. They could be made higher in protein (at higher cost) by using whey protein isolate. I can't recommend living exclusively on these (or any other single food), but I think they're a pretty solid meal replacement.

Nutrition Facts

Amount Per Day
39% Carb, 19% Protein, 42% Fat
Calories2193
% Daily Values*
106%
Total Carbohydrate222g
104%
Dietary Fiber 42g
101%
Protein107g
115%
Total Fat109g
Saturated Fat26g
Monounsaturated Fat37g
Polyunsaturated Fat30g
1001%
Omega-3 Fatty Acids8g
1749%
Omega-6 Fatty Acids26g
Cholesterol143mg
* Percent Daily Values are based on "Schema-optimized, v. 0.3". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Schema-optimized, v. 0.3Change

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