Blueberry Breakfast Bars
Another grab-and-go breakfast!
By now you should know that I am obsessed with having things pre-made in my fridge. Things like this breakfast bar, are awesome to have around as a quick snack, and can save the day if i’m running late in the morning and don’t have time to make a smoothie. Other weeks, or if we’re travelling, I plan ahead and make sure I have something like these ready to go! Also, full disclosure, these can be eaten at any time of day, or even used as a dessert!
These bars have a good amount of healthy fat in them, thanks to the almonds and coconut oil, which will assist with keeping you satiated, blood sugars balanced, and not hungry 20 minutes after eating. Oats have protein, fibre, and when sprouted, are digested easier, with more bioavailable (absorbable) nutrients!
Wild blueberries are HIGH in antioxidants - what does that mean exactly? WELL Antioxidants fight free radicals. Free radicals are a molecule without a paired electron that want’s to acquire that electron they are missing, so they go around and steal it from other molecules. When this happens to Oxygen molecules - they call it oxidative stress. This can result in damage to cells, protein, and DNA.
Various studies and theories have connected oxidative stress due to free radicals to: central nervous system issues and disease such as Alzheimer's and other dementias, cardiovascular disease due to clogged arteries, autoimmune and inflammatory disorders, such as rheumatoid arthritis and cancer, cataracts and age-related vision decline, age-related changes in appearance, such as loss of skin elasticity, wrinkles, greying hair, hair loss, and changes in hair texture, diabetes, genetic degenerative diseases, such as Huntington's disease or Parkinson's. (Directly referenced from here).
I’m not telling you this to scare you. Although free radicles are naturally made in the body, there’s lots we we can do to reduce our exposure to excess free radicles! Eating foods high in antioxidants, for instance, is a great place to start, and good news, lots of colourful fruits and vegetables are high in antioxidants!
Reducing exposure to certain things like toxic chemicals, such as pesticides and air pollution, smoking, alcohol, and deep fried foods (usually fried at high heat with oils that are not heat stable, thus becoming rancid).
A Few Antioxidant Nutrients
Vitamin C
Vitamin E
Selenium
Sulfur, Flavenoids (like Quercetin, hesperidia, rutin)
Superoxide Dismutase - needs copper and zinc to work properly can convert free radicles into hydrogen peroxide
Glutathione Peroxidase - takes hydrogen peroxide and converts to water
Antioxidant Herbs
Alovera - Add the gel to your smoothie
Garlic - Eat it raw in dressings!
Green tea - easy coffee swap.
Goji Berries - Add it to smoothie bowls, yogurt bowls, a snack, or any sort of topping.
The bars are not very sweet, so if you are looking for something a little on the sweeter side, I suggest adding a bit more date paste to the recipe, as well as a bit more sweetener in the blueberry jam.
They store best in the refrigerator for 3-4 days. I recommend freezing the rest.
Blueberry Breakfast Bars
Prep time: 20 min
Cook time: 25 min
Servings: 15-18 squares
ingredients
1/2 cup coconut oil
1/2 cup date paste (2 cups pitted dates, 1 cup water, blended in high speed blender until smooth - this will make about 1.5 cups - store excess in fridge)
1 tsp vanilla
1/2 cup + 2 tbsp almonds
1 1/2 spelt flour (can sub gluten free flour)
1 1/2 cup sprouted oats (not instant or steal cut)
1 tsp cinnamon
1/2 tsp baking soda
pinch of salt
1/2 cup fresh or frozen wild blueberries
Blueberry Jam
2 cups fresh or frozen wild blueberries
1/4 cup water
1 tbsp yacon syrup, or other sweetener of choice
1 tbsp chia seeds
method
In a small pot, make the jam. Add 2 cups blueberries, 1/4 cup water and bring to a simmer over low-medium heat. Continue to stir periodically, and begin to mash with the back of a large spoon, or masher, as the berries start to melt (if using frozen). Once the mixture begins to thicken, and water evaporates, stir in yacon syrup and chia seeds until well combined, remove from heat and set aside to thicken.
Ina. large bowl, combine oats, flour, 1/2 cup slivered almonds, cinnamon, baking soda, salt.
In a small frying pan, melt coconut oil, and add date paste, and vanilla - mix well to combine.
Add the coconut oil mixture to the dry mixture and mix well
Remove 1.5 cups of the mixture and set aside.
Grease a 9x13 baking dish with coconut oil
Place the rest of the mixture in baking dish and begin to press it down evenly (I use the back of a 1/2 cup measuring cup)
Once it’s packed down, add the jam mixture and spread it evenly
Sprinkle the 1/2 cup of blueberries over the jam
Using your hands, evenly sprinkle the 1.5 cup dry mixture that you set aside earlier.
Add the 2 tbsp slivered almonds on top
Bake at 350 for 20-25 minutes, until nicely browned.