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Breakfast | Snack

Very Cherry Walnut Breakfast Bars

  • 15 Mins

    Prep Time

  • 18-20 Mins

    Cook Time

  • 12

    Servings

  • 276

    Calories

  • 16g

    Fat

  • 29g

    Carbs

  • 7g

    Protein

Recommended For:

Rheumatoid Arthritis

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Ingredients

  • 1 ½ Cups Old Fashioned Rolled Oats
  • ¼ Cup Unsweetened Apple Sauce
  • 1 Cup Walnuts, chopped
  • ½ Cup Ground Flax Meal
  • 1 Tsp Ground Cinnamon
  • 1 Tsp Baking Soda
  • ½ Cup Dried Cherries
  • ⅓ Cup Flour
  • ½ Tsp Salt
  • 2 Tbsp Honey
  • ⅓ Cup Brown Sugar
  • 1 Egg
  • 1 Tsp Vanilla Extract
  • ½ Cup Almond Butter
  • Optional Topping For an added treat, add ½ cup mini chocolate chips.

What You’ll Need

  • Baking Sheet

  • Parchment Paper

  • 2 Large Bowls

  • Measuring Cups

  • Measuring Spoons

  • Rubber Scraper

  • Spoon

  • Hand Mixer or Stand Mixer

  • Spatula

  • NNuts:

    Omit walnuts; substitute Sun Butter® for almond butter. Bars may turn green in color if using Sun Butter®. This is due to a chemical reaction between the Sun Butter® and the baking soda and does not affect taste.

  • GGluten:

    Replace flour with a cup-for-cup gluten-free flour alternative

  • EEggs:

    Replace eggs with a commercial egg replacer

  • FFODMAPs:

    Replace the honey with maple syrup; Gluten-free flour alternative for flour; firm banana chunks for dried cherries

Instructions

  • 1.

    Preheat Oven Preheat oven to 375°F. Line baking sheet with parchment paper.

  • 2.

    Mix Ingredients In a large bowl, mix together the chopped walnuts, oats, flour, flax meal, baking soda, salt, and cinnamon until combined.

    *Walnuts: Buy pre-chopped walnuts to avoid chopping.

  • 3.

    Combine Ingredients In another large bowl, combine the almond butter, apple sauce, honey, brown sugar, egg, and vanilla extract. Once well mixed, fold in the dried cherries and chocolate chips, if using.

  • 4.

    Blend Mix the dry ingredient into the almond butter mixture. For easier blending, use a hand mixer or a stand mixer.

    *Mix: Mix heavy dough in a stand mixer and use a cookie scoop to scoop dough.

  • 5.

    Shape Dough Place dough on the prepared baking sheet and mold into a 1- inch thick rectangle.

  • 6.

    Bake Bake in pre-heated oven for 18-20 minutes or until cooked through. Remove from oven and allow to cool before cutting into bars.

Recipe adapted from allrecipes.com

Nourishment Notes

Walnuts

Walnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation within the body.

Old Fashioned Oats

Oats provide a gluten-free source of soluble fiber, an important nutrient for gut health. Oats also help to bring down cholesterol levels, lowering the risk for heart disease.

Ground Flax Meal

Flax meal is high in omega-3 fatty acids, these types of fats are helpful for reducing inflammation in the body and lowering the risk for heart disease. Flax meal is also rich in dietary fiber.

Dried Cherries

Cherries are a great source of anthocyanins and quercetin. These antioxidants may help to protect the heart and lower inflammation within the body. Cherries may also help to relieve arthritis pain when consumed regularly.

RA Cooking Tips

  • Walnuts

    Buy pre-chopped walnuts to avoid chopping

  • Mix

    Mix heavy dough in a stand mixer and use a cookie scoop to scoop dough.

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