Recipes

How to Make Healthy & Easy Ginger-Nutmeg Oat Bars

Ginger nutmeg oat bars wrapped with twine on a countertop with delicious pumpkin seeds.
Ginger nutmeg oat bars wrapped in twine on a countertop with pumpkin seeds.

These ginger-nutmeg oat bars are a healthy snack to power you through your day! Your kids will keep asking for this healthy, kid-friendly snack recipe weekly. As a nutritionist, I love having these ginger nutmeg oat bars are a healthy snack to give me a boost of nutritious energy. 

Kid-friendly healthy oat bars are a terrific afternoon snack. They are filling, kid-friendly, and guaranteed to keep your energy up for hours. This is also such a fun recipe to prepare with your children. If you prepare them in advance, they also make a quick on-the-go breakfast option.

A healthy snack doesn’t have to be complicated to create or taste like cardboard. These oat bars taste out-of-the-world delicious. The best part about creating your own healthy snacks is knowing they don’t have any weird fillers or ingredients you can’t pronounce. These ginger-nutmeg oat bars have no processed sugar and are made with good-for-you ingredients.

Oats are one of the healthiest gluten-free grains

Oats are naturally gluten-free. It is always best to purchase certified gluten-free oats if you are like me and are diagnosed with celiac disease or are gluten-sensitive. Oats are an excellent source of vitamins, minerals, fiber, and are heart-healthy. Oats are a wonderful source of fiber due to beta-glucan, a soluble fiber, shown to improve blood glucose and lipid levels. (1)

Health and Beauty Benefits of Pumpkin Seeds

Zinc in pumpkin seeds helps support clear skin. Zinc is a mineral known to help keep skin clear, maintain a healthy scalp, and even promote hair growth. Pumpkin seeds are rich in zinc. Do you know that studies have shown zinc can help deactivate the herpes virus that leads to cold sores? If you tend to suffer from cold sore outbreaks, you might want to consider including foods rich in zinc, like pumpkin seeds.

If you have trouble getting your beauty sleep, you might try eating some pumpkin seeds. Pumpkin seeds are a source of tryptophan, which studies suggest can help improve your sleep.

Key Nutrients of Pumpkin Seeds

Iron | Phosphorus | Zinc | Magnesium | Vitamin K | Copper | Manganese | Omega-6

HEALTHY GINGER-NUTMEG OAT BARS (Nutritionist Recommended)

 

RECIPE KEY NUTRIENTS

Iron | Potassium | Calcium | Zinc | Healthy Fats

INGREDIENTS:

  • One cup oats
  • 1/4 cup Maple Syrup
  • 1 1/3 tablespoons Blackstrap Molasses
  • 1/2 cup Almond Butter
  • 1/4 cup Walnuts (roughly chopped)
  • 1 teaspoon Cinnamon
  • 1/4 cup Pumpkin Seeds
  • 1/4 Teaspoon Ground Ginger
  • 1/8 Teaspoon Ground Cloves
  • 1/4 teaspoon Sea Salt

DIRECTIONS:

STEP 1

Preheat your oven to 325 degrees F (165 degrees C) and line a baking pan with parchment paper.

STEP 2

In a large bowl, combine the maple syrup, molasses, and almond butter. Stir well, then add the oats, walnuts, pumpkin seeds, cinnamon, nutmeg, ginger, cloves, and sea salt into the maple syrup mixture. Stir until everything is well combined.

STEP 3

Pour the mixture into the prepared baking pan. Wet your fingertips with a bit of water to prevent sticking, and smooth down the mixture with your hands.

STEP 4

Place in the oven and bake for 15 to 20 minutes.

STEP 5

When done, take out the oven and let it cool for 10 minutes before transferring the pan to the fridge to chill completely for about one hour.

STEP 6

Slice into bars, serve, and enjoy!

LEFTOVER TIPS:

Refrigerate in an airtight container for up to one week. Freeze for up to three months.

Note: Please note ‘Tips above for suitable substitutions, storage advice, and more!

If you liked this recipe, consider trying:

Enjoy This Healthy Kid-friendly Snack Recipe

As a holistic natural nutritionist, I love to recommend these nutmeg bars to anyone who loves healthy snack ideas. If you make this healthy kid-friendly snack recipe, let me know in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

References:

  1. Chen, Jiezhong, and Kenneth Raymond. “Beta-glucans in the treatment of diabetes and associated cardiovascular risks.” Vascular health and risk management vol. 4,6 (2008): 1265-72. doi:10.2147/vhrm.s3803.

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HOLISTIC NUTRITIONIST, HEALTH AND WELLNESS COACH, WEIGHT AND AND GUT HEALTH NUTRITIONIST!

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