Cherry Pecan Granola Bars

Slightly sweet, a little spicy, chewy, and crispy! Smells like fall when you bake them. Also reminds me of a cherry crisp pie.

Makes 8 breakfast bars , or 16 snack-size squares.

Ingredients

• 1.5 cups dried tart cherries*
• 3 cups rolled oats
• ¼ tsp salt
• ¼ tsp ground cloves
• 1 cup light corn syrup
• 3 tbsp canola oil
• ½ cup chopped pecans
• ½ cup flaxmeal + chia seed blend

Directions

Line 8x8” baking pan with parchment. Mix dry ingredients together in a large bowl. Bring sugar and oil to a boil in saucepan, and let cook for 2 min. Pour hot sugar over dry ingredients. Mix well to coat. Using wet hands press the mixture into the pan firmly and evenly. Bake 325 for 25-30 min. until golden brown and edges are crisp. Set on cooling rack, and let cool completely before cutting into bars, using a very sharp knife. (A sharper knife will help keep pieces from crumbling apart as you cut). The bars will be slightly sticky, so they will store best if you wrap them individually in plastic wrap (plus they will be ready to take with you when you need a meal/snack on the go!). Keep these refrigerated to keep them fresh longer, and help them firm up. Best when eaten at room temp. though, so that they are softer.

*Cherries are not suitable for a low FODMAP diet. A few Low FODMAP alternatives to try: cranberries, blueberries, strawberries, pineapple.

Nutrition per snack-size square (1/16):

235 kcal

8 g fat

<1 g sat. fat

66 mg sodium

42 g carbs (4 g fiber; 28 g sugar)

3 g protein

Chocolate Banana SunNut Protein Bars with Coconut

I had Phood Nutritional Shake powder to use up, so I conducted this culinary experiment! Although it didn't turn out as I wanted, I like them because they are soft, have only a hint of sweetness, are a little nutty, and I found them to be incredibly filling (and since they are pretty low-cal, this is good if you're trying to stick to a calorie budget while still feeling satisfied). So, considering they aren't so sweet, I think they are perfect as a snack or breakfast bar, because it doesn't make me want to devour them in mass quantity. Still, I would like to tweak the recipe for next time, because I think it could use maybe a little salt, or replace some of the flour with cocoa powder. 

Makes 12 squares/ bars

Ingredients

1 banana, mashed

3 cups oats (quick oats are fine, but if you want more texture, use rolled oats)

1/2 cup Sunbutter creamy sunflower seed butter

6 scoops Phood Chocolate Caramel Nutritional Shake powder

1 avocado, mashed (skin and pit removed)

3 large egg whites (Vegan substitute: 3 tbsp flax meal plus 1/2 cup+1 tbsp hot water)

1/2 cup sorghum flour

1 cup applesauce, unsweetened

3/4 cup finely grated carrot

1/2 cup unsweetened flaked coconut

3 tbsp sunflower seeds raw, hulled (optional topping)

vegetable or coconut oil

Directions

Preheat oven to 325 F. 

Lightly grease a 9x13 baking pan with oil.

Blend banana, avocado, applesauce, egg whites, and sunflower seed butter together in a large bowl. 

Add in the remaining ingredients. Mix thoroughly. Spread mixture evenly into baking pan (it may help to wet a spatula to spread it more easily). Sprinkle sunflower seeds on top, if using. 

Bake for 30 min, or until knife inserted into center comes out clean with just a few crumbs (it will still be moist). Place the pan on a cooling rack until cool. Cut into 12 squares. 

Nutritional Info (via MyFitnessPal) per serving:

286 kcal, Tot. Fat 13 g (3 g sat. fat, 4 g MUFA, 3 g PUFA), Chol. 0 mg, Sodium 143 mg, Potassium 296 mg, Carbs 32 g (Fiber 7 g, Sugars 4 g), Protein 13 g