Maple Walnut Granola Bars {gluten free & dairy free}

By , On January 16th, 2014, In: Breakfast, Dairy Free, Egg Free, Sweets

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  • 1 1/2 cups soaked walnuts
  • 1 1/2 cups gluten free oats
  • 2 tablespoons coconut oil
  • 3 tablespoons coconut manna
  • 2-3 tablespoons raw honey {or stevia to taste}
  • 1 teaspoons vanilla extract
  • 2 teaspoons maple extract
  • 2 tablespoons cacao powder {optional}
  • 1/4 cup chocolate chips

Did you know the wrapper your store bought granola bar is in may be more nutritious than the bar itself?!  Let me put it to you this way, if that is what you are giving me to eat for breakfast, I am better off not eating.  I should be clear, I do think breakfast is the most important meal of the day but not if my choice is a store bought breakfast bar.

It’s such trickery that the food industry has us thinking these so called “breakfast bars” are a good way to start your day; or any part of your day for that matter!  In fact, most are loaded with refined sugar and other unhealthy ingredients.  So toss out those boxed bars and save some money by making this easy, gluten-free breakfast or snack recipe!

I was inspired to create this bar with gluten free oats as I had two different friends, within days of each other share with me recipes that used “raw” oats. We’re not a big fan of eating raw grains because they contain phytic acid.  When grains are not cooked or soaked the levels of phytic acid can combine with essential minerals like calcium, magnesium, copper, iron, and zinc in the intestines and block their absorption. This is often the cause of mineral deficiencies and bone loss we see with patients that come to our clinic.

I added cacao powder to this recipe to satisfy a chocolate craving! I also added hempseeds on top for a little extra nourishment and to pretty it up for you.

I added cacao powder to this recipe to satisfy a chocolate craving! I also added hempseeds on top for a little extra nourishment and to pretty it up for you.

Soaking grains for at least 7 hours helps neutralize a large portion of phytic acid in grains. However, when cooking or soaking grains there is still some level of phytic acid left behind.  This is one of the reasons a grain free diet {paleo} works for so many.  I like to be aware of how many grains I eat and often many days go by without eating any.

Another reason to eat grain free is that rice {even organic} has naturally occurring arsenic in it and we all know that is not a good thing for us.  I know, I know what is a girl to eat!?  Just remember knowledge is power and just make the best choices in that moment.

I had several failed attempts using soaked oats with creating this recipe so I decided to bake the oats to help reduce the phytic acid.  Perhaps when time prevails on my side I will consider pulling out my beloved dehydrator to dry the oats but for simplicity and time sake here is this perfected recipe for you, my friends!

Walnut Granola Bars {gluten free & dairy free}
 
Prep time
Cook time
Total time
 
Author:
Serves: 8-10
Ingredients
  • 1½ cups soaked walnuts
  • 1½ cups gluten free oats
  • 2 tablespoons coconut oil
  • 3 tablespoons coconut manna
  • 2-3 tablespoons raw honey {stevia to taste}
  • 1 teaspoon vanilla extract
  • 2 teaspoons maple extract
  • 2 tablespoons cacao powder {optional}
  • ¼ cup chocolate chips {Lily's brand are sweetened with stevia}
Instructions
  1. Preheat oven to 300 and spread 1 tbsp. melted coconut oil over gluten free oats.
  2. Bake oats for 25 minutes and turn them once in oven to evenly bake.
  3. In a food processor pulse nuts, cacao, manna, honey,1tbsp. oil and extracts.
  4. After oats have cooled add them to nut mixture and pulse well so oats are blended.
  5. On cookie sheet with wax paper flatten mixture and refrigerate for a few hours.
  6. Cut into bars or squares when firm.

 

Tips: For a candida free diet you can omit chocolate chips unless you use Lily’s brand sweetened with stevia, and replace honey with a few dashes of stevia. Everyone who has tried these adores the maple yumminess therefore the cacao is not necessary unless you’re craving more chocolate.  Not only is it helpful for digestion and absorption to soak grains but nuts too {learn more}! As always, use organic ingredients wherever you can. If you would like to learn more about some of the “must have” pantry items like coconut manna {butter} or cacao powder, click shop at the top bar.

With a Spoonful Of Maple goodness,

Dawn

P.S. Did you notice the new PRINT button in the recipe box above? I feel like a big girl blogger now!  Many of you have asked and I like to think I am a good listener so there you have it!  Happy Printing!

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4 Comments on "Maple Walnut Granola Bars {gluten free & dairy free}"

  1. Julie January 16, 2014 at 10:11 am - Reply

    Sometimes I am nervous if something looks a certain way, or has certain ingredients, but these are so very good!! Wow!! And thanks for always having an adaptable recipe for my needs, yes, I like to think you do it just for me! 😉

    • Dawn Rofrano January 16, 2014 at 10:30 am - Reply

      Julie, yes I like to think of you, my readers, when creating a recipe! With so many food sensitivities and different needs, I like my recipes to be user friendly! Glad you liked them!!!

  2. jill January 28, 2014 at 7:20 am - Reply

    Hi Dawn,

    Is coconut manna the same as coconut butter? do you use organic, and where do you get it locally? thank you.

    • Dawn Rofrano January 28, 2014 at 8:44 am - Reply

      Hello Jill, yes indeed the coconut manna is the same as coconut butter. I love Nutiva brand because it is organic and in a glass jar. Most health markets will have it. You can read more about it {and see what it looks like} by clicking “shop” on my home page. Enjoy adding the manna to smoothies too!

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