Desserts

 

 

Tropical Lemon Cranberry Coconut Chia Bars 

Print¬†Friendly 

Description:
Remember the early 90's and the ch-ch-ch chia pets? The popular decorative planters were, in fact, sprouted chia seeds. Chia (Salvia hispanica) is an ancient grain that was used as a staple food by early Mayans and Aztecs, who found benefit in its high energy production, easy transportation, and easy crop maintenance. It was also used within many medicinal applications. Today, Chia has been adopted by the public as a nutrient dense dietary "super food." These tiny seeds contain high concentrations of essential fatty acids, protein, dietary fiber, vitamins, minerals and antioxidants, and can easily be incorporated into any diet for an extra boost of nutrition.
Chia typically contains 30-35% oils and is high in Omega-3 and Omega-6, with each tablespoon providing approximately 2.5-3 g of Omega 3.
Fiber content of 30-40% per serving, with a high ratio of soluble fiber. This type of fiber allows a slower conversionof carbohydrates to glucose, assisting with those suffering with sugar-related illness.
These essential fatty acids and high amounts of soluble fiber, make Chia very beneficial for cholesterol management and cardiovascular health.
Promotes bowel regularity, while soothing inflammatory bowel issues.
They are classified as a high protein food, offering a complete protein (amino acid) content higher than most other grains.
They contain a high antioxidant content, providing a mix of bioflavonoids and quercentin, with the average ORAC (Oxygen Radical Absorbance Capacity) value per tablespoon being 960-1000.


Ingredients:
3 tablespoons chia seeds
6 tablespoons fresh organic lemon juice (approx 1.5 lemons)
1.5 cups organic regular oats, ground into a flour in food processor
1/2 cup organic regular oats (not ground)
1 tsp baking powder
1/2 tsp kosher salt
1.5 cups unsweetened shredded coconut + additional for sprinkling
2 tablespoons organic lemon zest
1/2 cup unsweetened applesauce
1/3 cup Agave nectar
4 tablespoons coconut oil, melted
1/4 cup pistachios
1/2 cup dried cranberries



Directions:
1. Preheat the oven to 350F. Line an 8 inch square pan with parchment paper.

2. In a small bowl, mix together the chia seeds and lemon juice. Set aside to gel up while you prepare the rest of the ingredients. Take your 1.5 cup of oats and process them in food processor until a flour forms.

3. In a medium bowl, mix together the oat flour (regular oats processed into a flour), baking powder, 1/2 cup regular oats, kosher salt, lemon zest, dried cranberries, pistachios, and shredded coconut.

4. In another small bowl, whisk together the melted coconut oil, applesauce, and agave nectar. Mix in the gelled up chia seed mixture until combined.

5. Add wet to dry and stir well until blended. It will take a while to mix it thoroughly. Scoop the mixture into the prepared pan and spread out smoothly with a spatula. Sprinkle additional coconut on top before baking.

6. Bake for about 20 minutes at 350F until golden around the outer edge. It will very lightly spring up when pressed.

7. Cool in pan for about 10 minutes before transferring onto a cooling rack for about 30 minutes. Cut into 16 squares.


Servings: 16


Nutrient Information:
Approx 200 calories per square.


Category: Desserts


Previous 18 19 20 21 22 23 24 25 26 27 Next
Connect with Us
facebook    twitter

Maria's Ireland Sacred Tours


Wellness Tip
Sponges and Kitchen Germs
Keep your kitchen sanitary. Our registered dietitian recommends washing sponges carefully and replacing them regularly. Sponges can harbor bacteria. These may recontaminate your dishes and countertops. Wash sponges in the hot cycle of your dishwasher, or disinfect them in a chlorine bleach solution.


Rejuv Beauty Cream by Ferlow Botanicals


Wellness Directory
Penticton Integrative HealthCare
Specialty: Acupuncture & Chinese Medicine
Providing skilled, compassionate natural medical care since 1996 using acupuncture, herbal medicine, and low-level laser, I have successfully treated conditions from bed wetting to breast cancer.
View Details


Maria's Ireland Sacred Tours


Event
Tantric Intensive Retreats (Spring, 2019)
Date: Apr 21, 2019
Location: Other
These retreats offer training, immersion and education into tantra, what it is and also healing touch massage in Thailand
View Details


Rejuv Beauty Cream by Ferlow Botanicals


Article
Natural Healing Remedies for Sugar Addiction
Here are a few highly effective natural healing remedies you can follow to overcome sugar addiction...
Full Article


Maria's Ireland Sacred Tours


Recipe
Low-Fat Smoked Salmon Spread
Category: Fish
Description: This spread is delicious on crackers or served with Belgian endive leaves for scooping. Or cut whole-wheat pita bread into triangles, bake until crisp, then sprinkle with kosher salt.
Full Recipe


Greek Islands Tour - October 2019 - Host Maria O'Farrell Carr