Easy Low Oxalate Granola Bars
- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 152.0
- Total Fat: 4.8 g
- Cholesterol: 0.0 mg
- Sodium: 18.4 mg
- Total Carbs: 25.9 g
- Dietary Fiber: 3.6 g
- Protein: 3.6 g
2 cups GF rolled oats
1/2 cup ground flax seeds
3/4 cup raisins OR dried cherries
1/2 cup pumpkin seeds
3/4 cup flaked or coursely shredded coconut
1/4 cup isolated protein powder (whey, rice or pea), optional
1/2 teaspoon salt
1 15 ounce can condensed milk (OR 1 can coconut milk*)
1/2 cup honey or sweetener of your choice**
*A Note about Coconut Milk: If your brand of coconut milk is thick and creamy, this recipe should work well. If it is really “liquidy” this recipe may work better if you add 1/8 cup coconut flour.
** A Note about Sweeteners: Honey, maple syrup, sugar, Splenda or 1 teaspoon liquid stevia are all low oxalate (or very low oxalate) and all work in this recipe, but honey and maple syrup add the best flavor. If you use liquid stevia, these bars will not brown. You may want to add a teaspoon of honey to help the bars brown or set a timer for doneness (note: do not use powdered stevia–it is high oxalate). You may also want to experiment with different levels of sweetness. When I make these bars with extra raisins and dried apples, I reduce the sweetener.
Oxalate Note: Many of the ingredients in these granola bars are medium oxalate, including rolled oats (11.1 mg./half cup), ground flax seed (6.6 mg./half cup), dried cherries (5.2 mg./half cup) and some brands of coconut milk (coconut milk ranges from 0-6.6 mg./half cup). Condensed milk, flaked coconut, salt and honey are all very low oxalate (less than 1.0 mg./serving), while raisins (3.8 mg. /half cup), pumpkin seeds (2.6 mg./tablespoon) and whey protein powder (2.4 mg./half cup) are low oxalate. (Pea powder is 5.4 mg./scoop while rice protein is 6.5 mg./half cup). These bars have about 4 – 5 mg. oxalate per bar, depending on which ingredients you use and how big you make the bars.
Variations: Try any combination of dried apples, dried bananas, roasted chestnuts or Nestles premium white morsels, instead of the raisins, pumpkin seeds and coconut. One really yummy combination is 3/4 cup dried apple pieces, 3/4 cup raisins and 1/2 cup coconut. (Your total add-ins should equal about 1.5 – 2 cups.)
Traditional Granola Bars: You may also wish to make a more traditional granola bar or granola. Do this by omiting the milk. Toast the oats and pumpkin seeds on a cookie sheet at 300 degrees for about 15 minutes until golden brown. Meanwhile, put 1/2 cup butter (or coconut oil) in a skillet on low heat. When the butter melts, add 1/2 cup brown sugar, honey or maple syrup and stir until the mixture carmalizes (liquid stevia and Splenda will not work). Pour all the other ingredients (except the milk) in a bowl, add the carmel mixture and the toasted oat mixture, and stir until just combined. Press the granola into a greased 9 x 9 inch pan and bake for about 30 minutes for traditional granola bars OR spoon the mixture onto a greased cookie sheet and bake at 325 degrees for about 25 -30 minutes, stopping and stirring the mixture every 8-10 minutes during the cooking for traditional granola. Cool completely before cutting the bars or storing.
Update on 9/28/11: You may need to use more butter if you put in extra add-ins or tend to use rounded scoops like I do. Yesterday, I made traditional granola and had to add an extra tablespoons of oil to make it work.
Other Diets: These bars may be appropriate for gluten-free, dairy-free, vegetarian and controlled carbohydrate diets with the proper modifications.
Let the granola bars cool completely, then cut it into 14-18 bars (about 1 inch by 4.5 inch each). Store the bars in an air-tight container for up to one week.
Serving Size: 16 bars 1" x 4.5"
Number of Servings: 16
Recipe submitted by SparkPeople user BJUBILEE.