For those of us trying to be good (that is staying away from cookies, candy, and the like), we still deserve a treat occasionally. And for those of us getting older and faced with the possible onset of diseases (like diabetes) that often hit as we hobble into our golden years, we have to be particularly careful what we put in our mouths.
So, I decided to look for a treat recipe for myself that packed a wallop. Wallop in this case defined as having “a big flavor bang, in a small package, that’s reasonably healthy”. (Not an easy task.) So, when I discovered a recipe for a 5-ingredient granola bar on the minimalistbaker.com site, I decided this treat would work for me with a few minor ingredient adjustments. And the recipe you find below is the result. Plus, I cut the pieces much smaller than the original recipe suggests. Actually, about a third the size. But as it turned out, one piece is absolutely enough. Because these babies are rich.
But OMG, they are delicious. Perfect for those times when nothing but a bit of sweet will do! But I try not to eat one a day. They aren’t vitamins after all! Even if they do contain healthy ingredients. According to healthline.com “Dates boast an impressive nutrient profile but are quite sweet. Yet, they’re packed with fiber, which helps your body absorb its sugars more slowly. When eaten in moderation, they’re a safe and healthy choice for people with diabetes.”
And maple syrup, which again should be eaten in moderation, according to food.ndtv.com states “the glycemic index of maple syrup is around 54. Foods with glycemic index lower than 55 get digested slowly, enabling slow release of sugar in the blood stream, prevented chances of abnormal blood sugar spikes.”
And then there’s the peanut butter. (Oh, how I love peanut butter!) According to the nationalpeanutboard.org “Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which means they don’t cause blood sugar to rise sharply.”
And to top things off, these squares also contain almonds and rolled oats. But everyone knows the health benefits of these two incredible ingredients, so I will skip describing their many glorious assets.
Final analysis – these granola squares are easy to prepare, contain healthy ingredients, and taste really, really good. Oh, and they’re crunchy. And who doesn’t love crunchy!
No more to say except – stay healthy, stay kind, stay involved, and stay safe. Oh, and stay informed. It’s natural to want to protect ourselves from all things unpleasant. But it’s not wise to forgo information that is not to one’s liking. Especially on current events. But we should always choose wisely how and where we gather information. And to my thinking, reliable sources don’t just state their own feelings on a subject. They try to give only the facts and allow the reader or listener to use their own critical thinking abilities. For me, this is the foremost criteria for good reporting. I don’t appreciate being talked down to. Or being told what to believe. But when someone is an expert, or reporting on what was said by an expert, it allows me to come to my own conclusion. For this type of reporting, I am most appreciative. And the only kind that truly holds my interest. Or for which any attention is received by me at all!
Peace and love to all.
1 c. (packed) roughly chopped dates (I use Medjool dates)
2-3 tsp. water
1 c. toasted* slivered almonds
1½ c. toasted* rolled oats
½ c. finely chopped dried apricots (or dried fruit of choice)
¼ c. real maple syrup
¼ c. creamy salted peanut butter (not natural)
½ tsp. vanilla
Process dates and water in a food processor until only small bits remain (about 1 minute). Transfer to a mixing bowl. Stir in the toasted almonds, toasted oats, and dried fruit until well blended.
Warm the maple syrup and peanut butter in a small saucepan over low heat. Remove from heat and stir in the vanilla. Pour over the oat mixture and mix well. Scoop mixture into an 8×8-inch baking dish or other small pan lined with parchment paper. (Be sure to use enough parchment paper that you can lift the bars out of the pan.)
Press down firmly with your fingers until the mixture is uniformly flattened. This helps the squares stick together better.
Cover with plastic wrap and let firm up in fridge for 45 minutes or more.
Remove cold contents from the pan and cut into desired size squares.
Store in an airtight container in your fridge.
*To toast almonds and oats, place on a rimmed baking sheet and place in a pre-heated 350-degree oven for 10-15 minutes or until slightly golden brown.