For those following the Mediterranean diet, finding quick and easy snack options that align with its principles can be a delightful culinary journey. As a dietitian specializing in this wholesome approach to eating, I'm always on the lookout for recipes that are both nutritious and satisfying. Granola bars, in particular, can be a convenient on-the-go choice, provided they are made with wholesome ingredients.
The Essence of Mediterranean Snacking
Snack time, an integral part of the day, offers an opportunity to nourish the body with antioxidants, healthy fats, and plant-based proteins-cornerstones of the Mediterranean diet. It's also a time to practice mindful eating, savoring each bite without distractions, a practice that embodies the Mediterranean lifestyle.
Key Ingredients for Mediterranean Breakfast Bars
When crafting Mediterranean diet breakfast bars, focus on incorporating ingredients that reflect the diet's emphasis on whole grains, healthy fats, and natural sweetness. Here's a breakdown of essential components:
- Whole Grains: Rolled oats serve as the foundation, providing fiber and sustained energy. Low-carb alternatives like flaxseed meal, chopped almonds, or chia seeds can be used.
- Nuts and Seeds: Almonds, pepitas (pumpkin seeds), sunflower seeds, and other nuts and seeds contribute healthy fats, protein, and valuable nutrients.
- Healthy Fats: Nut butter, such as peanut butter, almond butter, or pecan butter, acts as a binding agent and adds a creamy texture.
- Natural Sweeteners: Honey or maple syrup can sweeten the bars while also helping to bind the ingredients. Date paste, made from Medjool dates, offers additional fiber.
- Dried Fruits: Dried apricots, dates, cranberries, raisins, and other dried fruits provide natural sweetness, antioxidants, and fiber.
- Flavor Enhancers: Vanilla extract, almond extract, orange zest, cinnamon, and a touch of salt can elevate the flavor profile of the bars.
Featured Recipes
6-Ingredient Granola Bars
This simple recipe is a great starting point for creating your own Mediterranean diet breakfast bars.
Ingredients:
- 3 cups rolled oats
- 1 cup sliced almonds (or other nuts of your choice)
- ½ cup honey (or maple syrup)
- 2 ½ tablespoons peanut butter (or other nut butter)
- 1 ½ teaspoons vanilla extract
- ½ cup dried fruit (such as shredded coconut, raisins, or dried apricots)
Instructions:
- Preheat your oven to 325°F (160°C). Line a baking dish with parchment paper, ensuring it overhangs the sides.
- Spread the nuts and oats evenly on a baking sheet and toast in the oven for 8-10 minutes, stirring halfway through.
- In a saucepan over low heat, melt together the peanut butter and honey until blended. Remove from heat and stir in the vanilla extract.
- Transfer the toasted oats and nuts to a large mixing bowl. Stir in the melted peanut butter mixture, followed by the dried fruit.
- Press the mixture firmly into the prepared baking dish. Wet your hands or lightly oil a rubber spatula to prevent sticking.
- Bake for 6-12 minutes, depending on desired crispness.
- Allow the granola bars to cool completely before cutting into squares or bars.
Savory Mediterranean Breakfast Bars
For those who prefer savory flavors, these bars offer a delightful twist on the traditional granola bar.
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Ingredients:
- Oats
- Salt
- Herbs & Spices (Oregano, cumin, chili flakes)
- Ground Flax
- Sun-dried Tomatoes
- Kalamata Olives
- Almonds
Instructions:
- Preheat oven to 350°F (175°C).
- In a medium bowl, combine oats, salt, herbs & spices and ground flax.
- Finely chop the sun-dried tomatoes, olives and almonds.
- Pour mixture into prepared baking sheet and spread evenly.
- Let cool on wire rack. Then cut into bars/squares.
- Store in airtight container.
Vegetable Packed Breakfast Bars
These bars offer a nutrient-rich option for those looking to incorporate more vegetables into their diet.
Ingredients:
- Olive oil
- Onion
- Carrots
- Bell pepper
- Italian herb blend
- Salt and pepper to taste
- Garlic
- Eggs
- Milk
- Shredded cheese
- Chopped broccoli
Instructions:
- Preheat your oven to 400℉ (200°C). Line a 9×13" pan with parchment paper.
- In a large skillet, heat your olive oil. Add in the onion and saute for 2 minutes. Add in the carrots and bell pepper and cook until they become tender, stirring occasionally, about 5 minutes. Season with the Italian herb blend, salt and pepper to taste.
- Lastly stir in the garlic for 30 seconds and then remove the pan from the burner.
- In a large bowl, lightly beat your eggs and then add in the milk, 1 cup of the shredded cheese, the sauteed veggies, the chopped broccoli. Season again with a little salt and pepper to taste. Mix it all to combine.
- Transfer the mixture to your pan and spread out evenly. Sprinkle the remaining shredded cheese evenly on top and bake for 25-30 minutes or until golden brown on top.
Tips for Customizing Your Bars
The beauty of homemade granola bars lies in their versatility. Feel free to experiment with different ingredients and flavor combinations to create bars that suit your preferences.
- Nut Variations: Substitute almonds with pecans, walnuts, or a mix of your favorite nuts.
- Sweetness Control: Adjust the amount of honey or maple syrup to control the sweetness level.
- Dried Fruit Medley: Create a blend of dried fruits like cranberries, cherries, and apricots for a burst of flavor and antioxidants.
- Chocolate Indulgence: Add mini chocolate chips or chopped dark chocolate for a touch of decadence.
- Spice It Up: Incorporate spices like cinnamon, nutmeg, or ginger for added warmth and complexity.
Storing Your Homemade Granola Bars
Proper storage is essential to maintain the freshness and texture of your granola bars. Store them in an airtight container or wrap them individually in plastic wrap or parchment paper. Granola bars should last for a good few weeks if stored properly, in a cool environment.
Beyond Granola Bars: Other Mediterranean Snack Ideas
While granola bars are a convenient option, the Mediterranean diet offers a wide array of other delicious and healthy snacks:
- Pistachios: A 1-ounce serving provides healthy fats, fiber, and protein.
- Guacamole with Pita Bread: Guacamole is a great way to include healthy fats in your snack time.
- Olives: A source of healthy fats.
- Dates Stuffed with Blue Cheese: A sweet and salty combination that satisfies cravings.
- Snack Mixes: Look for mixes with nuts, dried fruit, and dark chocolate, without added sugar or excessive sodium.
- Frozen Berries: Just as nutritious as fresh berries and have a longer shelf life.
- Roasted Chickpeas: A crunchy and satisfying source of plant-based protein and fiber.
Read also: Delicious Mediterranean Recipes
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