RECIPES

California Avocado Granola Bars

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Total Time:

33min

Cook Time:

18min

Prep Time:

15min

Nutritional Highlights (per serving)

See Full

140
Calories
6 g
Total Fat
21 g
Total Carbs
3 g
Protein
50 mg
Sodium
 California Avocado Granola Bars

This granola bar is filled with California grown ingredients making it a delicious and nutritious whole-foods bar you can make from the comfort of your own home. Not only is it low in added sugar and sodium, it’s also vegan, peanut- and gluten-free, making it a food-sensitivity friendly snack for many to enjoy. Plus, this recipe provides 4.5 g of unsaturated fatty acids and 18 mcg of folate, and 4 g of fiber, three important nutrients crucial for optimum health of moms and toddlers!

Ingredients

Serves: 12
12    pitted California Deglet Noor dates
Tbsp.  filtered water
  ripe, Fresh California Avocado, halved, seeded and peeled
tsp.  pure vanilla extract
tsp.  ground cinnamon
1/4  tsp.  sea salt
Tbsp.  pure maple syrup
cups  gluten-free old-fashioned oats
1/4  cup  California raisins
1/4  cup  chopped California walnuts

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Preheat oven to 350 degrees F. Place pitted dates and water in a microwave safe mug and heat for 40 seconds. Remove and let sit 5 minutes.
  2. Pour dates and water into blender or food processor. Pulse until smooth (about 1 minute).
  3. Add California Avocado, vanilla extract, cinnamon, sea salt and maple syrup into the blender. Continue to blend until smooth (another minute).
  4. Use a spatula to empty batter into a large bowl.
  5. Add oats, raisins and walnuts into the bowl, mix.
  6. Line a standard loaf pan (8-1/2 x 4-1/2 x 2-1/2 inches) with parchment paper. Pour batter into pan and pat down with spatula. Shake the pan, if needed, to ensure batter is evenly distributed.
  7. Bake for 18 minutes, remove and let cool on a wire rack. Place in refrigerator for one hour or more before slicing. (This helps the bars firm up to get the perfect, crumble free bar.)
  8. Slice into 6 granola bars, then cut each bar in half. Wrap individually in plastic wrap and store in the refrigerator.
  9. Use within 7 days for optimum freshness.
NUTRITION INFORMATION
PER SERVING
Calories 140
Total Fat 6 g
Trans Fat 0 g
Saturated Fat 5 g
Monounsaturated Fat g
Polyunsaturated Fat g
Total Carbs 21 g
Dietary Fiber 4 g
Total Sugar 9 g
Protein 3 g
Cholesterol 0 mg
Sodium 50 mg
Potassium mg

Vitamin A 1 mcg; Vitamin C 2 mg; Calcium 13 mg; Iron 1 mg [W]; Vitamin D 0 mcg; Folate 18 mcg; Omega 3 Fatty Acid 0.02 g.

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Elizabeth Shaw, MS RDN CLT CPT

Liz is a Registered Dietitian and Certified Personal Trainer in San Diego, California. She owns a nutrition consulting business in which she works with brands to help disseminate key health messaging to practitioners and consumers at large via national speaking, TV segments, and through her strong social media presence. Liz also runs a maternal health private practice in which she specializes in fertility nutrition. She is an author of the Fertility Foods Cookbook published last fall and a blogger at both Shaw’s Simple Swaps and Bumps to Baby. Liz is a freelance writer and serves as a nutrition expert for many national publications, such as Shape, Women’s Health, Men’s Health, Muscle and Performance, Fit Pregnancy, Parents and others. Her current position has led her to what she loves most, educating the public at large about the importance of nutrition and health in daily life while connecting individually with those struggling to build their families. Helping to empower others through nutrition is truly what brings Liz joy!

Liz is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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