Apple Oat Bars

Chewy Apple Goodness. All in a bar.

Healthy baked apple bars made with wholesome ingredients such as rolled oats and sweet apples. A great way to combine my delicious stewed apples for the fruit filling with a chewy cinnamon oat crust. These bars are high in fiber and low in fat, making them a great snack for lunch boxes or for busy moments!


They keep well in the freezer, making them ideal for meal prep.

Makes: 12 - 16 bars

Prep Time: 15 minutes

Cooking Time: 40 minutes


Ingredients:

  • 1 cup (90 g) oat flour (take 1 cup of rolled oats and blend into a fine flour)

  • 2 cups (180 g) rolled oats

  • 2 tsp (10 ml) ground cinnamon

  • Pinch of nutmeg

  • 1/2 tsp (2.5 ml) bicarbonate of soda

  • 1/2 tsp (2.5 ml) baking powder

  • Pinch of salt

  • 2 Tbsp (30 ml) honey, syrup or any sugar substitute (if using a sugar sweetener only use 1 Tbsp as they tend to be a lot sweeter)

  • 1 large apple, very finely chopped or finely grated

  • 1/2 cup (125 ml) pureed apple sauce (or blend 1 cooked apple with 1/4 cup water)

  • 1/4 cup (60 ml) extra virgin olive oil

  • 2 tsp (10 ml) vanilla essence

  • 2 heaped cups rooibos stewed apples* (find the recipe here)


*Important Tip: Make the stewed apples in advance.

Don't panic if you haven't ... my recipe also has a quick version to make while you pre - bake the oat base. The stewed apples need to be of a firm consistency. If there is any additional liquid, it can either been drained or alternatively mix in 1 - 2 tsp of tapioca flour/ corn starch to thicken the stewed apples.

Method:

  1. Preheat oven to 180C. Grease an 20 x 20cm baking dish with cooking spray and baking paper.

  2. Add rolled oats, oat flour, cinnamon, nutmeg, bicarbonate of soda, baking powder, salt and sugar to a large bowl. Mix to combine.

  3. Add the chopped apple, pureed applesauce, oil and vanilla essence. Stir until well combined.

  4. Set aside 1/3 of the oat mixture (for the topping) and press the rest of the mixture into the prepared pan. Pre - bake in the oven for 10 minutes.

  5. Remove from the oven. Add the stewed apples, spreading evenly with a spoon and pressing firmly onto the oat base. Add 1/3 of the oat mixture to the top.

  6. Bake for 25 - 30 minutes, or until the top is golden brown. Cool completely before cutting into 12 - 16 bars.

  7. Store in the refrigerator or freezer. Enjoy!

Serving Suggestion:

Enjoy at room temperature or take out of the freezer and warm up for 20 - 30 seconds in the microwave for a snack! Warm up for a minute (or until hot) in the microwave for a baked oatmeal breakfast version.

Dietitians Notes:

  • Oats: A high fiber wholegrain that is an ideal cereal grain to incorporate into your daily diet. They contain a good source of Soluble Fiber and Beta - Glucans that keep you fuller for longer, improve blood sugar control, lower your cholesterol (naturally) and support good gut health (prebiotic fibers for your gut microbiome and regular bowel movements).

  • Snack Attack: The perfect snack as it is packed with fiber and gives some natural sweetness from the apples. It is ideal to add to your kids' lunch boxes or for a quick on-the-go snack. It can even be enjoyed for breakfast; serve it with low fat plain yoghurt or milk (protein source) and a handful of mixed nuts/seeds/nut butter (fat source) for a balanced breakfast option.

  • Variations: Feel free to replace 1/2 cup rolled oats with 1/2 cup desiccated coconut or 1/2 cup finely chopped nuts to the recipe. Note: this will push up the fat content of the bars.


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© Copyright by Tessa Hille Dietetics 2020

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