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granola bars - healthy kids treats
Published on November 11, 2013 by: admin 0

5 Star Healthy Kids Snack – Nutritious Cherry Berry Granola Bars

Nutritious Cherry Berry Granola Bars – Another 5 star healthy kids snack

Finding the right balance between nutrition and fulfilling a child’s delight in sweet foods can be  tricky. The increasing desire for junk food is a serious problem leading our little ones to eat low nutrition diets which are detrimental to their growth and development.

Being the responsible guardians, it falls to us to discover recipes which are fascinating and healthy at the same time. Thankfully I was sent this recipe and after tweaking it a little bit to suit our needs I have found it fantastic.

These crunchy cherry berry granola bars really are a great healthy kids snack. They are easy, versatile and packed with nutrition, not to mention depending on what you put in the final mix it’s sure to  meet with your kiddies approval.

You can use this recipe as bars or as breakfast cereal. Remember always improvise a recipe to suit your child’s preferences.

Ingredients

• 100g butter, plus extra for greasing

• 200g porridge oats – *not wholegrain hard oats.

• 100g sunflower seeds

• 50g sesame seeds

• 50g chopped walnuts

• 4 table spoon honey

• 70g muscovado sugar **

• 1 teaspoon ground cinnamon

• 100g dried cranberries, cherries or blueberries

Directions

1.  Preheat oven to 160 C.

2. Mix all the seeds, oats, and nuts together into a baking dish.

3.  Toast the mix in the already heated oven for 5-10 minutes.

4.  Pour the sugar, honey, and butter into a saucepan, warming gently while stirring continuously untilbutter is fully melted.

5.  Now mix together the toasted seeds, oats and nuts together with the dried fruit and cinnamon making sure it is all totally coated with the mixture.

6.  Last stage. Pour into another baking tin, (which you have greased with butter) gently press down the mix firmly before baking the oven for 30 minutes.

7.  Remove granola mix from oven and carefully cut into bars before leaving to cool in the tin. I found if you wait till they cool to cut they can crumble. Don’t try and move them from the pan though until they are cooled.

Notes, Tips & Variations

** Muscovado is a type of unrefined brown sugar with a strong molasses flavor. This sugar is much better for you to use then refined sugar.

Use this recipe as a toasted muesli to serve to kids with plain Greek yoghurt and fresh fruit on the side.

Feel free to explore different fruit. I’ve heard that dates are good to use as they help bind them together. Also, I plan to replace the oats (which I can’t eat) with other grains. There is a 5 flakes mix which I would like to try. I have a sneaking suspicion it may be too tough.. I’ll try it. If anyone has any improvements suggestions please leave a comment 🙂

Nutrition

Oats are high in carbohydrates, proteins, fiber and minerals while low in fats. * Oats can cause sensitivities. I can’t eat oats, they make me feel exhausted. They kids do well on them though.

Cherries, walnuts, and blueberries are rich in vitamin E, manganese, copper, calcium, iron, zinc and magnesium.

Just a handful of nuts is said to keep cancer, inflammation and neurological diseases at bay. They are also packed with B-complex vitamins such as riboflavin, niacin and folates. They have also have good anti-oxidant levels and are energy boosters. Being a rich source of amino acids, they are considered to be good for growth and development.

Berries and cherries are a good source of anti-oxidants also along with lots of vitamin C, dietary fiber and they can boost a child immune system.

Sesame seeds and sunflower seeds are sources of some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer properties. They also have calcium, iron, manganese, zinc, magnesium, selenium, and copper and have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Organic untreated raw honey has many vitamins like B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids and minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. And it’s yummy!!

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