Friday, January 15, 2010

Vegan Fiber-rich Flax Oats Almond bars

Fiber is as essential as antioxidants for a healthy diet.Fiber works with probiotics(beneficial bacteria) to clean the gut(intestinal tract) , strengthen immunity, that prevents diseases and also keeps weight under control.Read more about health benefits of high fiber.
Important fiber facts
*Daily recommendation of fiber is about 30 grams of fiber for women and little more for men about 40 grams.
*Enriched white flours, meat,dairy (milk and cheese) and eggs have no fiber whatsoever.
*Whole fruits,whole grains,vegetables,legumes are best sources of fiber.
*There 2 common kinds of fibers
1.Soluble fiber, dissolve readily in water, helps control blood sugar and lowers cholesterol levels and found mostly in citrus fruits,apples,pears,barley,legumes\lentils and oats.
2.Insoluble fiber ,doesn't dissolve readily in water ,helps prevent constipation and lowers the risk of colon cancer and found mostly in whole grains,nuts ,wheat bran and vegetables.
*Drink sufficient water along with gradual increase in fiber intake to avoid bloating.


These bars have about 4 grams of fiber per serving from flax,oats and raisins,all good source of fiber.Flax is considered a natural laxative and is also rich in omega 3s fatty acid.

The recipe can't get any simpler,few common fiber rich ingredients,mixed and baked for a delicious chewy food-on-the-go,that's not just filling but also ensuring at least a serving or two of daily need of fiber.Including these kind of high fiber,along with drinking plenty of water and including Whole grains,whole fruits and vegetables in the diet ,can help get regular and relieve constipation.And mind you any severe stubborn constipation that doesn't go away despite all changes in diet,will need medical advice.


Use 100% unprocessed Cocoa,the higher the percentage of cocoa, the better it is, and the higher it is in overall flavonoid content.
Recipe :Fiber-rich Flax Oats Almond bars with 100% cocoa
Makes 8 bars(approx. 40grams each)

Ingredients
1 cup Whole rolled oats
1 cup flax meal
1/2 cup Almond flour or meal
1/4 cup unsweetened cocoa(100%)
3/4 cup golden raisins
1/4 cup agave nectar or maple syrup
2 tablespoon fruit juice
1/8 teaspoon salt
1/4 teaspoon baking powder(alum free)
2 tablespoon canola oil

Method
Soak raisin in cold water for 5-10 minutes.Drain all water.
Coarsely grind the oats in a blender or grinder.Transfer in a large mixing bowl.Now coarsely chop the raisins in the blender.Combine it with processed oats and rest of the ingredients until well incorporated.
Line the baking pan(8x8) with parchment paper or lightly grease it with oil.Spread the mixture evenly on the prepared pan.Bake at 350F for 18-20 minutes until firm to touch.Let cool slightly,score and separate.Cool completely before storing in air tight container.Can store up to a month in a refrigerator.

38 comments:

Gulmohar said...

Healthy and yummy bars..Interesting combo too..Got to try this out :-)

PJ said...

wow, looks so good! healthy and delicious! perfect for taking to a day hiking.

Deepa G Joshi said...

hey nice and healthy recipe..power packed!!

5 Star Foodie said...

These look super nutritious and yummy too!

cookbookcooks said...

OMG!! These sound delicious. I do not eat chocolate, so I might try these with carob instead.
My husband loves homemade "granola" bars

Prathibha said...

THose bars look irreristable..looks super yummy

Curry Leaf said...

Healthy bars.You come up with excellent recipes Yasmeen. Power bars these are

Gita said...

Nice healthy bars with a few ingredients....love it Yasmeen...I am definitely going to try this one :)

Dershana said...

that sure is a keeper recipe. they look good too :-)

Bergamot said...

Healthy bars...look yumm and energy giving.

sowmya.s said...

that looks really delicious...and so healthy too..

Rosa's Yummy Yums said...

Healthy and divine! a great combo!

Cheers,

Rosa

Natashya KitchenPuppies said...

They look great! Healthy and delicious.

Organic said...

Yasmeen,I'm all for such nutritious bars.Thanks for posting the recipe.Will bake some soon.

Priya said...

Such a nutritious, healthy and beautiful bars...

Shija said...

Great information about fiber.The bars sound perfect for snacking.

Anonymous said...

Asa Yasmeen!

That was one interesting thing I learnt to make with flaxseed. I make chutney with roasted flaxseed meal+garlic+salt+chillipowder. This goes with with so many Indian meals.

Jagruti said...

Oh hi

i am first time on your blog...it's mindblowing...lots of info and healthy recipes to try..i'll be here again..

cheers

Bria @ West of Persia said...

These look amazing, Yasmeen. Good fuel for long days. I can't wait to try some.

Sarah said...

So grateful you posted this recipe,yasmeen =)

chakhlere said...

lovely bars, healthy and looks yummy too!!

Fresh Local and Best said...

These bars look so yummy!!!

JASMINA said...

Hi Yasmeen :),
you don't present us only recipes that look so delicious,but you provide us also with such valuable information.
I didn't know about soluble and non-soluble fibres...or that meat doesn't have any.
Thank you :) and many kisses your way!

JASMINA said...

Oh...and I'm glad I could see the fenugreek leaves in the previous post.I still remember that you suggested them to me as a remedy against dandruff.
Hug honey!

Rachana Kothari said...

Hey Yasmeen,
Thanks for dropping by. The bars look healthy, yummy and interesting:)
Cheers,
Rachana

Mallugirl said...

i may tend to overdose on these.. they look so gooey!

Babli said...

Thanks for this lovely and absolutely new recipe. Looks fantastic. Yummy, delicious and healthy.

Chef Jeena said...

So true about fiber Yasmeen! Lovely vegan bars I bet they taste fantastic.

Azita said...

thanks for the information and the recipe. these bars look delicious and healthy!

Kerstin said...

These look like such a great snack! I really like all the flax meal and almond flour in them!

Kitchen Flavours said...

Send some bars...my way dear...iam carving for those delectable ones right now...

Shri said...

Those healthy bars look very yummy!!Nice click!

RAKS KITCHEN said...

Yummy looking bars,healthy snack!

Malar Gandhi said...

Dear,

Please check out 'Kitchen Mishaps Event Roundup' at my blog.

http://www.kitchentantra.com/2010/01/kitchen-mishaps-event-round-up.html

I appreciate, your comforting words to the participants. I believe it will greatly boost their energy...who daringly shared their cooking disasters.

Thank you,
Malar Gandhi
www.kitchentantra.com

Sushma Mallya said...

Beautiful click again yasmeen.looks healthy as well as yummy

Rajani@eatwritethink said...

this looks yum, can i use date syrup?

Viki's Kitchen said...

Well said about fiber. Health bar looks very lovely. Bookmarking it.

Tyler - Health Supplement Choices said...

I've been trying to buy good quality fiber bars but haven't found any with good nutrients. I think I"m going to give this recipe a try instead :)

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