No Sugar Oatmeal Nut Chocolate Bars
DIY Oatmeal Nut Chocolate BarsThese bars are delicious, contain no gluten, dairy, sugar, are fully plant based, and oh so easy to make. What I like about them is they transport well to school or work or picnic. It’s a one bowl affair making clean up is a breeze, and they’re raw, so zero cooking time. These are a spin-off of our Best Energy Bites, but their flatter shape might make them easier to transport. Start with organic, certified gluten-free oats and then choose your favorite nut (remember the best anti-cancer nuts are raw, organic walnuts, pecans and the “non-nut” peanut). Did you know that daily nut eaters had fewer deaths from heart disease and cancer as opposed to those not consuming nuts? You don’t need a lot of nuts to retain this health benefit. A little, goes a long way in preventing disease. I like to lightly toast my nuts to bring out their flavor profile. It just takes a few minutes in a dry saute pan on the stove top. Next choose the nut butter of your choice, almond, peanut, etc. Make sure it’s organic and has no additional ingredients beyond the nuts and perhaps a little salt. For the chocolate component you can make my Homemade sugar free dark chocolate recipe or buy a pure cacao bar or pieces with no added sugar. The latter is more bitter, but it’s still good. My recipe uses natural date sweetener so it has some sweetness but it’s mild.If you don’t like chocolate you can easily substitute raisins, dried cranberries or whatever suits you, just ensure they’re organic with no added sugar. I really prefer you use date syrup over any other sweetener because it’s truly the only whole food sweetener out there other than stevia, which wouldn’t work in this recipe.Please let me know how you enjoy these and any fun combinations you and your family enjoy!
Ingredients
- 1 ¾ cups old-fashioned oats break them up a bit in a blender of food processor
- 1 1/3 cups chopped organic walnuts pecans or almonds (lightly toasted)
- 2/3 cup chopped pure no-sugar dark chocolate use our recipe for Homemade Sugar Free Dark Chocolate or just buy pure cacao bar with no sugar. (optional - use raisins or dried cranberries instead of the chocolate
- 1/4 teaspoon Himalayan sea salt
- 1 cup creamy organic peanut butter or almond butter
- scant ½ cup organic date syrup
- 1 ½ teaspoons vanilla extract
- 1 teaspoon ground cinnamon optional - my family likes it better without
Instructions
- Line an 8 to 9-inch square pyrex with parchment paper. In a mixing bowl, combine the broken up oats, chopped toasted nuts, chocolate, cinnamon (if you're using it) and salt. Whisk to combine.
- Measure out the nut butter in a 2 cup liquid measuring cup and add the scant ½ cup date syrup and vanilla on top. Whisk until blended.
- Pour the liquid ingredients onto the dry ingredients, using a large spoon (or your hands!) to combine it all, ensuring all the oats are coated and not dry.
- Transfer the mixture to your glass pan and press down with your hands (or the bottom of something flat, such as a glass) to distribute it evenly, while pressing down firmly to compact it.
- Refrigerate for at least one hour, cut into bars and enjoy.
- You can wrap bars in plastic or parchment paper for easy transport or keep covered in the fridge or even freeze them - although ours never last that long!
Notes
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IFM Certified Practitioner
Founder of Root Cause Medical Clinic
Author of the books:
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and of the e-book “Gluten Intolerance – What You Don’t Know May Be Killing You!”
Notes
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