Quinoa Snack Bars
Quinoa snack bars are packed full of fiber and flavor.
Oats and quinoa are both great sources of dietary fiber, which can improve digestive health. Dry oats provide 7.5 grams of dietary fiber per cup and quinoa provides 20 grams of dietary fiber per cup. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome.
Did You Know
Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics and nurture good gut bacteria.
Grains, especially whole grains, are rich in fiber. Whole grains are grains that possess three primary components: a bran, an endosperm, and a germ. The bran is the outer layer of grains and is the part with the most fiber, as well as some B vitamins and minerals. The endosperm is the middle layer, which is a starchy carbohydrate. It has some proteins, as well as vitamins and minerals like B vitamins and iron. The germ is the core of the grain, and it's packed with nutrients like B vitamins, Vitamin E, and healthy fats.
So why are whole grains a better source of fiber in the grain family? Unlike whole grains, refined grains only have an endosperm. Refined grains cannot provide you with the full breadth of vitamins, nutrients, and fibers that a balanced diet requires. Some fiber-rich grains include barley, buckwheat, and rye, which are ingredients usually used in certain bread products. Roughly 2 grams of these grains can give you up to 10 percent or more of your recommended daily fiber intake. Other sources of fiber that may be a bit easier to incorporate into your diet are things like oats, quinoa, and brown rice. While 1 gram of these grains may produce less than 10 percent of your daily value, they can still help contribute to a balanced diet.
- 1 ¼ cup oats, dry
- 1 cup quinoa, cooked
- ¼ cup coconut sugar
- 1 tsp baking powder
- ½ tsp salt
- 2 tbsp. flaxseed, ground
- 6 tbsp. water
- 2 medium banana
- ¼ cup almond butter
- 1 tbsp. vanilla extract
- ½ cup coconut flakes
- ¼ cup semisweet chocolate chips or blueberries
- Preheat the oven to 350 degrees. Line a 9-inch square baking pan with baking paper and set aside.
- In a large bowl, mix together the oats, quinoa, sugar, baking powder, and salt.
- In a separate mixing bowl, whisk together the flaxseeds and water. Let stand for 5 minutes until the mixture begins to gel. Beat in the banana, almond butter, and vanilla extract.
- Pour the flax mixture over the dry mixture and stir together until fully combined. Fold in the coconut and the chocolate chips.
- Transfer the mixture to the baking pan and smooth the top with a spatula.
- Bake on the center rack for 20 – 25 minutes or until the mixture has started to brown and is springy to the touch.
- Remove and let cool completely in the pan. Once cooled, transfer it to a cutting board and cut into squares.
- Store in an airtight container for up to 3 – 4 days.
(Recipe adapted from Super Healthy Kids)