Nutri-Fuel Breakfast Bars with Hidden Beans
Transform your morning routine with these Nutri-Fuel Breakfast Bars, a wholesome treat that combines nutrition and deliciousness in every bite. Perfect for busy mornings or a midday snack, these bars are packed with whole grains, natural sweetness, and a surprising ingredient - beans! Rich in fiber and protein, they're designed to keep you and your kids full and energized throughout the day. The blend of almonds and raspberry jam adds both crunch and a fruity flair that will satisfy cravings without compromising health. Make a batch today and enjoy a guilt-free snack that’s quick to prepare and even quicker to disappear! Say goodbye to store-bought snacks and embrace this homemade, nutritious alternative.
N/A
Servings
133
Calories
11
Ingredients
Ingredients
White beans
1 cup (cooked, drained, and rinsed)
Light brown sugar
1 cup (packed)
Granulated sugar
1/2 cup
Eggs
2 large ((or 1/4 cup dry egg powder and no water))
Whole wheat flour
2 cups
Oat flour
1 cup (coarse (pulse quick oats in a blender until coarse flour))
Cinnamon
1 teaspoon
Salt
1 teaspoon
Baking powder
1/2 teaspoon
Almonds
1 1/2 cups (chopped (optional))
Raspberry jam
3/4 cup (or other preferred flavors)
Instructions
1
Preheat your oven to 350°F (175°C) and generously grease a 9x13 inch baking pan.
2
In a large mixing bowl, combine the cooked white beans and both sugars. Use a hand mixer to cream them together until the mixture is light and fluffy, approximately 2 minutes.
3
Add in the eggs (or reconstituted egg powder) and mix until fully incorporated.
4
In a separate bowl, whisk together the whole wheat flour, oat flour, cinnamon, salt, and baking powder until evenly mixed.
5
With the mixer on low speed, gradually add the dry ingredients to the wet ingredients, mixing until just combined. If using, stir in the chopped almonds.
6
Press half of the dough mixture evenly into the bottom of the prepared baking pan, using greased fingers to prevent sticking.
7
In a small bowl, loosen the raspberry jam with a fork or whisk until it’s spreadable. Spread the jam evenly over the pressed dough, keeping about a 1/4-inch border around the edges.
8
Sprinkle the remaining dough over the layer of jam, covering it completely, and gently press down to secure the top layer.
9
Bake in the preheated oven for 35 to 40 minutes, or until the top is golden brown and the edges are starting to crisp.
10
Once baked, remove from the oven and allow to cool completely in the pan. Cut into bars of desired size. These bars can be stored at room temperature for three to four days, or you can freeze them for future snacks.
Nutrition Information
5g
Fat
18.3g
Carbs
3.3g
Protein
3.3g
Fiber
8.3g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What are Nutri-Fuel Breakfast Bars?
Nutri-Fuel Breakfast Bars are wholesome, homemade treats packed with whole grains, natural sweetness, and a hidden ingredient of white beans for extra nutrition.
What is the 'hidden' ingredient in these bars?
The surprising hidden ingredient is cooked white beans, which add fiber and protein while remaining virtually tasteless in the final product.
What type of beans should I use?
You should use one cup of cooked white beans that have been drained and rinsed.
How many calories are in one Nutri-Fuel Breakfast Bar?
Each bar contains approximately 133 calories.
Are these bars a good source of fiber?
Yes, each bar provides 3.3g of fiber, making them a great choice for keeping you full and energized.
Can I use egg powder instead of fresh eggs?
Yes, you can substitute 2 large eggs with 1/4 cup of dry egg powder (with no additional water needed).
What kind of flour is required for this recipe?
This recipe uses a combination of 2 cups of whole wheat flour and 1 cup of coarse oat flour.
How do I make oat flour if I don't have any?
You can easily make coarse oat flour by pulsing quick oats in a blender until they reach a flour-like consistency.
What size baking pan should I use?
You will need a 9x13 inch baking pan that has been generously greased.
What temperature does the oven need to be?
Preheat your oven to 350°F (175°C) before baking the bars.
How long do these bars take to bake?
The bars should bake for 35 to 40 minutes, or until the top is golden brown and the edges are crisp.
Can I use a different type of jam?
Yes, while the recipe suggests raspberry jam, you can use any other preferred fruit jam flavor.
Are the almonds mandatory for this recipe?
No, the 1 1/2 cups of chopped almonds are optional and can be omitted if you prefer a nut-free version.
How much protein is in each breakfast bar?
Each bar contains about 3.3g of protein.
What is the best way to store these bars?
You can store the bars at room temperature for three to four days or freeze them for long-term storage.
How do I combine the beans and sugar?
Use a hand mixer to cream the cooked white beans with the brown and granulated sugars for about 2 minutes until light and fluffy.
What is the fat content of these bars?
Each bar contains 5g of fat.
Do these bars contain cinnamon?
Yes, the recipe includes 1 teaspoon of cinnamon for extra flavor.
How many ingredients are in the Nutri-Fuel Breakfast Bars?
There are 11 ingredients in total, including the optional almonds.
How do I prevent the dough from sticking to my fingers?
Using greased fingers while pressing the dough into the pan will prevent it from sticking.
How much sugar is in each serving?
There is approximately 8.3g of sugar in each bar.
What is the carbohydrate count per bar?
Each bar has approximately 18.3g of carbohydrates.
Can I freeze these bars for later?
Yes, these bars are freezer-friendly and can be stored in the freezer for future snacks.
Do I need to let the bars cool before cutting?
Yes, you should allow the bars to cool completely in the pan before cutting them into your desired size.
How do I prepare the jam before spreading?
Loosen the jam in a small bowl with a fork or whisk until it becomes easily spreadable.
How do I layer the dough and jam?
Press half the dough into the pan, spread the jam on top, and then sprinkle and press the remaining dough over the jam.
What makes these bars kid-friendly?
The combination of fruity jam, crunchy almonds, and a sweet flavor profile makes them appealing to children despite the healthy ingredients.
Can I use granulated sugar?
Yes, the recipe uses a half cup of granulated sugar in addition to light brown sugar.
Is this recipe easy to prepare?
Yes, it is considered an easy recipe that transforms basic pantry staples into a nutritious snack.
What are the primary tags for this recipe?
Key tags include breakfast, healthy snacks, homemade, nutrition bars, and whole grains.