Jul 5, 2021 | Nutrition, Recipes

Blueberry Breakfast Bars

While it’s always better to be mindful of your meals and not eat on the run, these fool-proof, healthy bars will help to ensure you don’t skip breakfast when time is limited. Store them in the fridge or freezer for easy access, and enjoy with some plain yoghurt for added protein.
– registered dietitian, Julie Perks
Makes 8 bars

Ingredients:

  • 1¾ cup rolled oats (210g)
  • 2 Tbsp ground flaxseed (10g)
  • 1 Tbsp cinnamon (7g)
  • ½ tsp nutmeg (1g)
  • ½ tsp ginger (1g)
  • ½ tsp salt (2.5g)
  • ½ cup mixed, unsalted nuts (70g)
  • ¼ cup pumpkin seeds (35g)
  • ¼ cup honey (62.5ml)
  • 1¼ cup milk (312.5ml)
  • 2 cups fresh or frozen blueberries (245g)

Method

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Preheat the oven to 180°C.
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Mix the dry ingredients (oats, flaxseed, spices, salt, nuts, seeds) in a large mixing bowl.
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Add in the honey and milk and mix well.
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Allow to soak for 10-15 minutes.
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Line a 20×20cm baking dish with baking paper (using two pieces of baking paper going in opposing directions makes it easier to remove after it has cooled)
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Stir in the blueberries and pour into the baking dish.
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Bake in the oven for 40-50 minutes until set.
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Allow to cool completely, then cut into 8 bars.

Tips:

For a vegan alternative, swap the milk for plantbased milk of your choice (soya milk is most aligned with the protein content shown in the nutritional analysis below) and substitute the honey for maple syrup or rice malt syrup.

*For a snack portion, cut into 16 bars, which will halve the nutritional analysis values per serving.

Nutritional information per 175g serving:

energy 1 100 kJ | protein 7.5g | carbohydrate 34.7g, of which total sugars 2.7g | fat 11.6g |unsaturated fats 9.23g | saturated fats 2.4g |fibre 5.4g | sodium 171mg