Healthy Snack: Granola Smart Hearts
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Gluten free, dairy free, no-bake, super satisfying and easy to grab on the go, these hearts are high in fiber and protein to keep you energized during long hikes, workouts or just for an afternoon snack that kids and adults will both love. The Brazil nuts add an extra nutrition punch with selenium. Selenium is an important immune supporting mineral that acts as an antioxidant. Studies show diets rich in selenium foods are linked to lower rates of Prostate cancer (good news for all my boys!). Just 5 Brazil nuts gives you the right “dose” of 200 mg Selenium.
Ingredients
- 1/4 cup Brazil nuts
- 1/4 cup walnuts
- 1/2 cup gluten free granola
- 1 tablespoon honey
- 1/4 cup maple syrup
- 1 tablespoon almond butter
- 3 tablespoon chia seeds
- 1/2 cup gluten free oat bran
- 1/4 cup allergen free chocolate chips (or cacao nibs)
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon sea salt
Directions
- Line baking sheet with parchment paper.
- Chop Brazil nuts and walnuts.
- Let almond butter come to room temperature if stored in refrigerator.
- Add all ingredients to bowl and mix well.
- Spread onto parchment paper. Use plastic wrap in hands to help spread out mixture.
- Cover baking sheet with plastic wrap.
- Refrigerate at least 1 hour.
- Cut into shapes using cookie cutters.
- Pack for your hike.
Substitutions
- Brazil nuts – almonds
- Walnuts – pistachios, sunflower seeds
- Granola – toasted oats
- Honey – maple syrup
- Maple syrup – honey, agave
- Almond butter- sunflower seed butter, cashew butter
- Chia seeds – hemp hearts, flax seeds
- Oat bran – ground flax seeds
- Chocolate chips – cacao nibs
- Pumpkin pie spice – cinnamon
Nutrition
Calories: 130
Fat: 7g
Trans Fat: 1.5g
Cholesterol: 0mg
Sodium: 55mg
Carbohydrates: 17g
Fiber: 3g
Sugars: 9g
Protein: 3g