Nutrition Spotlight
When I first made these bars, I had in mind a specific group of people: students – especially adolescent ones – during exam periods and long hours of studying. I wanted to make a snack that would put together different ingredients that are known for their beneficial effects on cognitive performance.
- Oats: A wholegrain cereal that provides the brain with necessary fuel but also with plenty micronutrients. The use of rolled oats instead of instant ones gives a nicer, chewy texture to the bars.
- Flaxseed: A rich source of omega-3 fatty acids, beneficial for both the brain and the cardiovascular system. It is preferable to use ground flaxseed because whole seeds are much harder to digest and they tend to pass through the gastrointestinal tract completely intact which robs us off all their nutritional benefits.
- Tahini: A plant-derived protein and tryptophan source which can also supplement iron intake. (You can read more about the nutritional facts on tahini here.)
- Pumpkin seeds: Rich in zinc, a micronutrient strongly associated with brain function.
- Dried apricots: Antioxidants like beta-carotene, vitamin A, fiber, and of course more fuel for the brain.
- Dark chocolate (optional ingredient): Rich in specific flavonoids which boost brain performance.
Oat energy bars with seeds and tahini
Highly nutritious energy bars, made with foods that are good for brain function.
Equipment
- Large mixing bowl
- Small baking pan
- Aluminium foil (or parchment paper)
Ingredients
- 1 cup rolled oats
- ½ cup ground flaxseed
- ⅓ cup pumpkin seeds
- ½ cup dried apricots cut in small pieces
- ½ cup tahini
- ¼ cup honey
- Melted dark chocolate (optional)
Instructions
- Place all ingredients in a large mixing bowl and stir together with a wooden spoon until they are well combined.
- Put the mixture in a small baking pan (about 8×8 inch) lined with aluminum foil or parchment paper. Press firmly to level it and refrigerate for one hour.
- Preheat the oven to 350°F.
- Bake for 8-12 minutes. Let them cool completely and refrigerate again for at least 4 hours.
- Cut into even bars and, if you want, drizzle melted chocolate over them. Store in an airtight container in the fridge.
NOTES
- If the honey you’re using is too dense and sticky, you may heat it in the microwave for 20 seconds before using.
- If you are in a hurry, you can omit the first refrigeration process. But the oats won’t absorb as much of the liquid ingredients and they may not stick together as much.
- To make the surface of the bars look more appealing, you can keep a few of the apricot pieces and press them down on the surface after you have leveled it inside the pan.
