About this Paleo-Friendly Granola Bars recipe
Are you looking for a way to fuel up on the go while maintaining your diet? Then we’ve got just the thing! With this delicious and easy paleo-friendly granola bars recipe, you can satisfy your midday cravings without worrying about unhealthy ingredients.
Let’s start baking some mouthwatering granola bars!
- 1 1/2 cups of mixed nuts – almonds, pecans, cashews, or walnuts
- 1 cup of mixed seeds – pumpkin, sunflower, sesame, or chia seeds
- 1/2 cup of unsweetened shredded coconut
- 1/2 cup of dried fruits – raisins, chopped dates, apricots, or cranberries
- 1/2 cup of almond butter
- 1/2 tsp of salt
- 1/3 cup of organic honey
- 1/3 cup of coconut oil
- 1 tsp of vanilla extract
- To start, preheat your oven to 350°F (or 180°C), and line your 8 x 8 inches or 20.32 x 20.32 cm baking dish with parchment paper.
- Combine the mixed nuts, shredded coconut, and mixed seeds in a large mixing bowl. Give it a good stir!
- Combine the coconut oil, almond butter, organic honey, vanilla extract, and salt in a saucepan over low heat. Stir thoroughly until the liquid mixture is well combined and smooth.
- Pour the liquid over the mixed nuts and stir well. Make sure the mixed nuts and seeds are well coated with the sweet liquid mixture.
- Transfer the mixture to the baking dish. You can use a spatula to press the granola bars mixture down firmly and evenly.
- Bake the granola bars mixture in the preheated oven for about 20 to 25 minutes until the edges are golden brown.
- After removing it from the oven, let it cool before cutting it into bars.
- Once the granola bars are cool, you can store them in a sealed container at room temperature. This snack can last for a week.
Enjoy your yummy and paleo-friendly granola bars as a quick breakfast or on-the-go fuel snack!
Why Include Mixed Nuts Into Your Diet?
Nuts like almonds, pecans, cashews, or walnuts are amazing sources of protein, healthy fats, fiber, and essential vitamins and minerals such as vitamin E, magnesium, and potassium. Consuming a handful of mixed nuts regularly has been associated with a reduced risk of heart disease, diabetes, and certain types of cancer.
Researchers discovered that nuts can inhibit the growth of cancer cells. This is because nuts activate the body’s natural defenses against substances that cause DNA damage, which can be a precursor to cancer.
A study also suggests a link between a maternal diet rich in nuts during the first trimester of pregnancy and improved cognitive function and memory in children. Children whose mothers consumed more nuts during this period scored higher on tests measuring cognitive function, attention capacity, and working memory.
Not only that, but nuts also help you feel full, which can prevent overeating and help you lose and maintain weight. Plus, they contain antioxidants, which fight oxidative stress and inflammation in the body.
By incorporating nuts like almonds, pecans, cashews, or walnuts into your diet, you can enjoy their delicious taste while also improving your overall health.
What Is The Recommended Serving Size For Mixed Nuts?
The recommended serving size for mixed nuts is usually about 1 ounce or 28 grams (¼ cup). This handful of nuts provides around 160–200 calories (depending on the specific mix). You have to pay attention to portion sizes though, when consuming mixed nuts, as they can be high in calories and fat.
If you are eating more than the recommended serving size, it can lead to weight gain. It would also help if you chose unsalted or lightly salted varieties to avoid a high sodium intake.
Can Mixed Nuts Be A Good Source Of Protein?
Yes! Mixed nuts are a good source of protein which is why you should add them to your meals or even baked goods. Mixed nuts are a combination of nuts like cashews, almonds, pistachios, and walnuts. They provide a variety of nutrients, like protein, that is important for building and repairing tissues in your body.
For example, a 1-ounce serving of mixed nuts has about 5–6 grams of protein.
Remember that nuts are also high in calories and fat, so you should consume them in moderation as part of your balanced diet.
How Should Mixed Nuts Be Stored To Maintain Freshness?
It’s best to store mixed nuts in your fridge instead of leaving them in the pantry at room temperature. This is because nuts have a high amount of unsaturated fat. It’s a delicate type of oil that can quickly spoil and become rancid when exposed to light, oxygen, and heat. Storing them in your fridge reduces their exposure to these factors and helps them maintain their flavor for extended periods.
Use airtight containers when storing nuts to keep them fresh and maintain their moisture. If you must store nuts at room temperature, choose a dark place without direct heat. Nuts can stay fresh for up to 3 months in short-term storage at room temperature.
You can also store them in the fridge for up to 6 months for a longer shelf life but keep them away from strong-smelling foods like onions. If you need to store nuts for even longer, the freezer will keep them fresh for up to a year. The good thing about it is that freezing won’t affect the taste of nuts because they have a low water content.
Remember to label your packages of nuts with the date they were put into storage so you know which ones to use first. And when you’re ready to eat them, allow them to warm up to room temperature before opening the bag to prevent them from absorbing any excess moisture.
How Long Do Mixed Nuts Last?
The shelf life of mixed nuts depends on various factors such as the type of nuts, storage conditions, and whether they are opened or not. For unopened mixed nuts stored in a cool and dry place, they usually last several months to a year past their expiration date.
If opened, you should consume mixed nuts within 2-4 weeks if stored at room temperature or within 3-6 months if stored in the refrigerator.
Nuts may go rancid over time and develop an unpleasant taste or odor. So, it is always best to check the nuts for signs of spoilage before you consume them.
What Are The Unique Ways To Use Mixed Nuts In Recipes?
Aside from creating granola bars, you can also use mixed nuts as a nutritious ingredient in many recipes. Here are some unique ways you can use mixed nuts:
You can add toasted mixed nuts, like almonds, pecans, and walnuts, to your salad. They add crunch and flavor to your food while providing healthy fats and proteins.
Combine mixed nuts with other healthy ingredients like dried fruit, seeds, and whole-grain cereal to make your trail mix. Make it your perfect on-the-go snack for busy weekdays.
You can make nut butter by blending mixed nuts in a food processor until they form a nutty and creamy consistency. You can use the (mixed nuts) butter as a toast spread or an ingredient in baking recipes.
Adding mixed nuts, such as cashews or almonds, to roasted vegetables like Brussels sprouts or sweet potatoes can add a crunchy texture and nutty flavor to the dish.
Crushed mixed nuts can be used as a crust for cheesecakes, pies, and other desserts instead of using traditional graham crackers.
These are just a few unique ways to use mixed nuts in recipes. The possibilities are endless!