Baked: Homemade Granola Bars

Whole grains and natural ingredients make a low carbohydrate, delicious snack.

Prep Time: 15 mins

Cook Time: 35 mins

Total Time: 50 mins

This recipe includes superfoods such as:

Cinnamon, Wheat Germ, Honey

Health benefits of Homemade Granola Bars

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Wheatgerm is a natural source of Inositol, which is often prescribed in the form of supplements for women with PCOS due to its ability to effectively reduce insulin resistance and improve insulin sensitivity.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 cups rolled oats
4 tsps blended sweetener
1/4 cup wheat germ
1 tsp cinnamon
1 cup whole wheat pastry flour
1 tsp salt
1/2 cup honey
1 large egg, beaten
1/4 cup ground flazseed
1/2 cup canola oil
2 tsps vanilla extract

Instructions

1. Preheat the oven to 350 °F (175 °C). Generously grease a 9 x 13 inch baking pan.

2. In a large bowl, mix together the oats, sweetener, wheat germ, ground flaxseed, cinnamon, flour, and salt.

3. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands.

4. Pat the mixture evenly into the prepared pan.

5. Bake for 30 to 35 minutes in the oven, until the bars begin to turn golden at the edges.

6. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.

7. Note: add any fruit, nuts, or seeds to your granola bars and make it your own.

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