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

by schema
Last updated March 7, 2020 Copy
AmountIngredient$ / daySource
150gOats$0.23Grocery store
75gWinco whey protein powder$1.15WinCo
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
10gNuts, coconut meat, dried (desiccated), not sweetened$0.06WinCo
80gNuts, almond butter, plain, with salt added$1.23Amazon
50mlWater, tap, municipal$0.00
10gSpinach powder$0.30Amazon
6gMorton's Lite Salt$0.08Grocery store
0.5gIodized Salt$0.00Hain
1pillKirkland Signature Daily Multi$0.03Amazon
Amounts for:
Total Daily Cost:
$4.48Add Ingredients
to Amazon Cart

Heat oven to 350F. Combine oats, whey protein, flaxseed meal, chia seeds, pumpkin seeds, shredded coconut, sesame seeds, salt, and spinach powder in a large bowl. Using a microwave, melt together almond butter and honey. Mix honey and almond butter with dry ingredients. Add just enough water for the mixture to come together in a very stiff dough. 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
38% Carb, 21% Protein, 41% Fat
% Daily Values*
Total Carbohydrate212g
Dietary Fiber 41g
Total Fat103g
Saturated Fat18g
Monounsaturated Fat38g
Polyunsaturated Fat31g
Omega-3 Fatty Acids8g
Omega-6 Fatty Acids27g
* 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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