Learn How To Make Blueberry Nut Granola Bars
Blueberry Nut Granola Bars are a great and healthy option for snacks and mid-mornings. They contain quality carbohydrates along with antioxidants necessary to ensure the proper functioning of the body.
It should be borne in mind that, despite the fads of carbohydrate-restricted diets, it is possible to plan a flexible and healthy diet that contains these nutrients. Of course, simple sugars should be avoided and complex sugars should be prioritized, since they generate less impact at the metabolic level.
Blueberry Nut Granola Bars
Before beginning to describe the recipe, we would like to talk about the properties of some of the ingredients that make it up. First of all, we must highlight the fiber contained in oats, an element that has proven to be key to ensuring good health of the microbiota, as stated in a study published in The Journal of Nutritional Biochemistry.
At the same time, blueberries are highly recommended fruits, due to their antioxidant content. Specifically, we must mention anthocyanins, elements capable of neutralizing the formation of free radicals and, thereby, reducing the risk of developing complex pathologies.
According to research published in the British Journal of Pharmacology , these substances may be effective in preventing cancer and other conditions based on chronic inflammation.
Lastly, we will talk about walnuts. Like many other nuts, they stand out for the presence of unsaturated fatty acids inside.
Among all of them, those of the omega 3 series stand out, capable of modulating the inflammatory levels of the body and improving the functioning of the cardiovascular system, as shown in an article in The Cochrane Database of Systematic Reviews .
Recipe ingredients
- 1/2 cup dried cranberries.
- 1 cup of honey
- 1/2 cup of chopped walnuts.
- 2 cups of oatmeal
- 1/2 cup of chopped almonds and another of peanuts.
- 1/2 cup of raisins.
Step by step for the elaboration
First of all, it is recommended to preheat the oven to 160 degrees Celsius. In parallel, it will be necessary to grease a baking pan with sunflower oil, in order to prevent the bars from sticking.
You will have to mix the oats with the honey in a bowl to pour the result into the greased mold, spreading it with a spatula to distribute it over the entire surface. Bake for 5 minutes at 160 degrees Celsius, remove and mix.
From here it will be necessary to add the walnuts, almonds and peanuts, all well chopped. The whole mixture is baked for 10 more minutes to form the granola. It is advisable to open the oven and stir every 2 minutes, thus preventing the product from burning.
Once the time has passed, the mixture is removed from the oven again and the blueberries and raisins are added, to mix everything afterwards. At this point, a rectangular mold is taken and the granola is placed on the surface, spreading and cutting the dough into bars with a knife. We will have to wait for it to cool down, for at least 2 hours. It is also possible to put them in the fridge.
When they have reached an optimal consistency, something hard, they will be ready for consumption. We recommend placing them in a plastic jar with a lid, hermetically closed, to guarantee their conservation. They can last up to a week in a cool, dry place without losing nutritional or organoleptic properties.
Some extra recommendations
Keep in mind that, to make the most of the blueberry and nut granola bars, you can accompany them with yogurt or with whipped fresh cheese. This way you will provide a good handful of proteins of high biological value, turning the snack into a much more complete meal from the nutritional point of view.
However, try not to abuse these products. Do not forget that, as they contain honey, they contain a certain amount of simple sugars. They can be consumed in moderation, but if they are introduced frequently in the diet of a sedentary person they will generate a negative metabolic impact.
Make Blueberry Nut Granola Bars
We encourage you to make Blueberry Nut Granola Bars. It is a simple and quick recipe to make. In addition, once the process is finished, the food will last several days if it is preserved well.
They are a useful resource to introduce at snacks or mid-morning. Accompany them with yogurt to get the most out of it and to improve its flavor even more.
Do not forget, as a final fact, that it is always advisable to buy unsalted and natural nuts, since they will be roasted at home later. As far as possible, it is best if they are of organic origin.
