Snack: Coconut, Almond, and Goji Bars

Recipe by Adam Hickman These homemade fruit-filled, nutty-flavored bars are perfect for an after-school snack.

This recipe includes superfoods such as:

Barley, Sesame Seeds, Honey

Health benefits of Coconut, Almond, and Goji Bars

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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

1/3 cup almond butter
1/3 cup honey
1 tablespoon olive oil
1 teaspoon vanilla extract
1/2 teaspoon salt
1 1/4 cups puffed barley cereal
1 cup old-fashioned rolled oats
2/3 cup dried goji berries
1/3 cup coarsely chopped toasted almonds
1/3 cup flaked, unsweetened coconut
Cooking spray
1 tablespoon sesame seeds

Instructions

Preheat oven to 350 °. Combine almond butter, honey, olive oil, vanilla, and salt in a microwave-safe bowl. Microwave at HIGH 1 minute or until bubbly. Combine cereal, oats, goji berries, almonds, and coconut in a medium bowl. Pour almond butter mixture over barley mixture; toss well to coat. Press into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with sesame seeds, pressing to adhere. Bake at 350 ° for 10 minutes or until set. Cool completely in baking dish.

Share Coconut, Almond, and Goji Bars