Is this okay to eat? Nature Valley Protein bars
I love the Nature Valley bar but you have to trade off with something else. I haven't found anything else that has that crunch so I have been experimenting with slivered almonds and Quaker Oats. Nik, haven't seen her here in a while, suggested using sugar free syrup for something and it was the first time I had ever thought of that. It has a good maple flavor so I use that for the sweet flavor. I looked up granola bar recipes online and adapted one that I love. Basically I toast 2 cups of almonds and1 to 1 1/2 cups oats, and I throw in a little wheat germ, in the oven at 350 deg. to toast for 15 or 20 minutes. Have the syrup hot, to which I add a little vanilla flavoring, 2 tblespoons of butter and here is the experimentation comes in...I add honey, molasses, and a little brown sugar. Make sure the sugar is dissoved and mix it with the almonds, coating it well. Have a large jelly roll pan lined with silicone paper (parchment paper) and press the mixture down to a thin layer. Get out another pan if you can't get it thin. Bake in a 300 degree oven until it is crisp and is slightly light brown, approx. 25 min.
I'm not promising that it is the best thing for you but I am trying to get the nutty crunch that doesen't include the cookie /bar ingredients. You can cut them up in small squares for a better portion. I add dried berries to the mix, optional.
Here is the original recipe with nutritional facts:
Granola bars
Total Time:1 hr 0 min
Prep 20 min Cook 40 min Yield: 16 (2-inch) squares
Level: Easy
Ingredients
• 1. 8 ounces old-fashioned rolled oats, approximately 2 cups
• 1 1/2 ounces raw sunflower seeds, approximately 1/2 cup
• 3 ounces sliced almonds, approximately 1 cup
• 1 1/2 ounces wheat germ, approximately 1/2 cup
• 2. 6 ounces honey, approximately 1/2 cup
• 1 3/4 ounces dark brown sugar, approximately 1/4 cup packed
• 1-ounce unsalted butter, plus extra for pan
• 2 teaspoons vanilla extract
• . 1/2 teaspoon kosher salt
• 3. 6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries
Directions
Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees F.
Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally.
In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Coo****il the brown sugar has completely dissolved.
Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.
SERVES: 16 (PER BAR); I get 48 small squares.
Calories: 203; Total Fat: 7 grams;
Saturated Fat: 1 grams;
Total carbohydrates: 32 grams;
Sugar: 20 grams
Fiber: 3 grams;
Cholesterol: 4 milligrams;
Sodium: 63 milligrams
; Protein: 5 grams
HW-298 SW-251 Loss/Month post RNY(1)-23.5,(2)-23.3,(3)-9.9,(4)-10.6,(5)-8.9,(6)-7.7,(7)-4.2,(8)-7.5,(9)-1.7,(10)-10.8*first goal reached*,(11)-6,(12)-1.3,(13)-0.3,(14)+2.9-*changed scales that weigh 2lbs heavier*,(15)-0.3(16)-4.7(17),+5.8(18)-1.5,(19)+4.4,(20)-+4,(21)-1.2,(22)+3.5,(23)
