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LUNCH RECIPES

Oat and Fruits Breakfast Bars

Is it too hot for your morning oats? Then try these these breakfast bars! They're a fantastic grab-and-go breakfast option that can also double as a snack or dessert. If you don't like raisins, you can replace them with another sort of chopped dried fruits. Dates, apples, and apricots are all good options; just bear in mind that they'll cost a little more.


Serving Size: 12 Bars

Prep Time: 15 Mins

Cook Time: 50 Mins


Ingredients:


2/3 Cup Raisins

2 Medium Very ripe bananas, mashed

1/2 Cup Applesauce

4 Tbsp Ground flax seed

1/2 Cup Non-dairy milk

2 Tbsp Tahini

1 Tsp Ground cinnamon

2 Cups Oats

1 Cup Whole wheat flour

1 1/2 Tsp Baking powder


Direction:


1- 1 1/2 cups of water should be brought to a boil. Fill a heatproof bowl or dish halfway with boiling water and leave aside to soften the raisins.

2- Preheat the oven to 355F. Line a large square or rectangular baking dish (approx. 10 x 10 inches) with baking paper.

3- In a large mixing bowl, mash the bananas until smooth. Combine the applesauce, flax seed, nondairy milk, tahini, and cinnamon in a large mixing bowl. Mix thoroughly. Drain and shake the raisins to eliminate any extra liquid. Combine them with the oats, flour, and baking powder in a mixing dish. You don't want to overmix the batter because it will become dense and chewy when cooked, so stir lightly until just mixed. The consistency of the mixture should be solid but sticky.

4- Using a spatula or the back of a spoon, spread the batter out in a uniform layer in the prepared baking dish. Bake for 22-30 minutes, or until brown and firm (cooking time can vary depending on your oven).

5- Remove from the oven and cool for 10 minutes before turning out onto a wire rack to cool completely. Slice it into 12 bars or squares once it has cooled fully. To protect the slice from drying out, place it in an airtight container or zip lock bag.





Look for the FIBRE!



We only eat 10-18grams/day of fibre in a western diet.



Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Fibre Food Chart (1)
.pdf
Download PDF • 3.42MB

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