{"id":5543,"date":"2015-06-12T08:33:03","date_gmt":"2015-06-12T12:33:03","guid":{"rendered":"http:\/\/recipes.darcyparks.ca\/?p=5543"},"modified":"2015-06-12T08:33:03","modified_gmt":"2015-06-12T12:33:03","slug":"feel-good-hearty-granola-bars","status":"publish","type":"post","link":"https:\/\/recipes.darcyparks.ca\/?p=5543","title":{"rendered":"Feel Good Hearty Granola Bars"},"content":{"rendered":"<p><strong>Serves: <\/strong>14 to 16 Bars<strong><br \/>\n<\/strong><\/p>\n<p><strong>Source: <\/strong>Oh She Glows, Angela Liddon<strong><br \/>\n<\/strong><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>&nbsp;1.5 cups mashed ripe banana (about 3 medium\/large bananas)<\/li>\n<li>&nbsp; 1 teaspoon pure vanilla extract<\/li>\n<li>&nbsp; 2 cups rolled oats (use certified gluten-free if necessary)<\/li>\n<li>1\/2-3\/4 cup dried cherries, chopped (I used 3\/4 cup)<\/li>\n<li>1\/2 cup walnuts, chopped<\/li>\n<li>1\/2 cup sunflower seeds<\/li>\n<li>1\/2 cup pepita seeds (shelled pumpkin seeds)<\/li>\n<li>1\/2 cup sliced almonds<\/li>\n<li>1\/4 cup hulled hemp seeds<\/li>\n<li>1 teaspoon cinnamon<\/li>\n<li>1\/4 teaspoon pink Himalayan salt or fine grain sea salt, or to taste<\/li>\n<\/ul>\n<p><strong>Instructions:<\/strong><\/p>\n<ol>\n<li>Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx. 8.5&#8243; x 12.5&#8243;) and line with a piece of parchment paper so the bars are easier to lift out.<\/li>\n<li>In a large bowl, mash the banana until smooth. Stir in the vanilla.<\/li>\n<li>&nbsp; Place the rolled oats into a food processor (or blender on the lowest speed) and pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into the banana mixture.<\/li>\n<li>Chop the walnuts and cherries and stir these and the rest of the ingredients into the banana-oat mixture until thoroughly combined.<\/li>\n<li>Spoon mixture into prepared dish. Press down until compacted and smooth out with hands until even. Use a pastry roller to smooth out if desired.<\/li>\n<li>Bake for 23-27 minutes (I baked for 25 mins.) until firm and lightly golden along the edge. Place dish on a cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out. Place granola slab on a cooling rack for 10 minutes and then into the freezer for another 10 mins. (if you are impatient like me).<\/li>\n<li>Slice into bars once they are cool.<\/li>\n<\/ol>\n<p>Approximate nutritional info: (per bar, based on 14 large bars using 1\/2 cup dried sweetened cherries): 186 calories, 8.7 grams fat, 22 grams carbs, 4.7 grams fibre, 6 grams sugar, 6.6 grams protein. Without dried cherries, bars have approx. 3.6 grams of sugar and 166 calories.<\/p>\n<p>Tips: To wrap these up for freezing, I wrapped the bars individually in parchment paper using 6-inch by 12-inch pieces of parchment. After wrapping up a bar, tie it with string or tape it to secure. Finally, place all of the bars into a freezer-safe zip lock bag, press out all the air, and then seal it shut. I will update this note when I know how long the bars last for, but I expect they will keep for over 1 month in the freezer. 2) These bars aren&#8217;t super sweet, so if you prefer something sweeter you can always add a touch of sweetener. 3) I also expect these would be great with chopped dark chocolate added in!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Serves: 14 to 16 Bars Source: Oh She Glows, Angela Liddon Ingredients: &nbsp;1.5 cups mashed ripe banana (about 3 medium\/large bananas) &nbsp; 1 teaspoon pure vanilla extract &nbsp; 2 cups rolled oats (use certified gluten-free if necessary) 1\/2-3\/4 cup dried cherries, chopped (I used 3\/4 cup) 1\/2 cup walnuts, chopped 1\/2 cup sunflower seeds 1\/2 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[],"class_list":["post-5543","post","type-post","status-publish","format-standard","hentry","category-healthy-snacks"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=\/wp\/v2\/posts\/5543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5543"}],"version-history":[{"count":0,"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=\/wp\/v2\/posts\/5543\/revisions"}],"wp:attachment":[{"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recipes.darcyparks.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}