By Brandon McDearis
This month’s recipe requires minimal work and the payoff is one of convenience and great flavor. You can think of these bars as a homemade trail mix with the added step of mixing and baking. They are great to have around on the trail, in your gym bag or between meals when you need a nutrient-packed snack. They are a great source of protein and fiber and they lack the preservatives and other processed drivel of most store-bought fruit-and-nut bars.
Ingredients:
- 1 cup (9 ounces) pitted dates
- 1/3 cup dried figs
- 1/3 cup dried cherries, chopped
- 1/3 cup dried blueberries
- 1 cup almonds, toasted
- 1/2 cup cashews, toasted
- 1 1/2 cups old-fashioned oats
- 2 tablespoons oat bran
- 3 tablespoons ground flaxseed
- 2 tablespoons wheat germ
- 1/2 teaspoon coarse salt
- 1/2 teaspoon ground cinnamon
- 3 tablespoons honey or agave
Preparation:
- Preheat oven to 350 degrees. Coat an 8-inch square baking pan with cooking spray.
- Puree fruit in a food processor fitted with the “S” blade until a sticky dough is formed. Add remaining ingredients and pulse until fully incorporated and nuts are broken up. Press mixture into pan.
- Bake until center is firm and edges are golden, about 20-25 minutes. Let cool in pan on a wire rack. Cut into 10 bars.
Nutritional Facts:
Calories: 210 / Fat: 8g / Carbohydrates: 36g / Fiber: 7g / Protein: 9g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
What in the World Is Wheat Germ?
Wheat germ (short for “germination”) is a nutritional powerhouse that includes several essential nutrients, including vitamin E, folate, phosphorus, thiamin, zinc and magnesium. It is also a good source of fiber. Wheat germ is the most vitamin- and mineral-rich part of the wheat kernel. Unfortunately, it is removed during the refining of whole-wheat grains to white flour. In the manufacturing process, it is removed because its healthy oils can go rancid quickly, so removing it makes it easier for food-production companies to keep wheat in storage much longer.
You can, however, purchase wheat germ in your local supermarket or health-food store. It can be added to protein shakes, muffins, pancakes, cereals, yogurt, smoothies, cookies, and other foods. Wheat germ can become rancid, so be sure to store it in a refrigerator or freezer, and keep it away from sunlight.
Two tablespoons of raw wheat germ have about 1.5 grams of unsaturated fat, 9 grams of carbohydrates, 4 grams of protein, 2 grams of dietary fiber, 2 grams of sugars, 60 calories and no cholesterol. This is plenty of protein and fiber. Wheat germ is also packed with important B vitamins, including folate, vitamin B1 (thiamin) and vitamin B6, which are important for the heart, for making proper mood chemicals for our brain, and for cardiovascular health. Wheat germ also contains lots of fiber, which is necessary for good blood sugar balance, cholesterol control, intestinal health and detoxification.
