Apple Cinnamon Fiber Bar
Updated Jul. 29th, 2024
Remember the days when teachers were proud to have an apple on their desk? This is the 21st century version, only way more delicious! These apple cinnamon fiber bars are full of nutrients, keep you feeling fuller for longer and all while not compromising on taste, or good looks! With each serving dishing out 5 grams of protein and fiber, this is one way to ensure you will stay awake and alert all day, no matter how many projects, deadlines, emails or kids you have to teach along the way!
- Gluten Free
- Dairy Free
- Egg Free
- Sugar Free
- Vegetarian
Ingredients:
| ¾ cup quinoa flakes | ¼ teaspoon salt | ¼ cup coconut oil, melted |
| ¾ cup sorghum flour | 2 apple, diced | 2 tablespoons apple butter [or if you prefer, 1 tablespoon apple sauce] |
| ¼ cup brown rice flour | ½ cup apple juice | 3 tablespoons sunflower seed butter |
| 3 tablespoons ground flax seed | 1 tablespoon lemon juice | 1 teaspoon pure vanilla extract |
| 3 tablespoons hemp seeds | 1 teaspoon cinnamon | |
| ½ teaspoon baking soda | 8 medjool dates, pitted and diced |
Directions
Preheat oven to 350F
- In a small saucepan bring apples, apple juice, lemon juice and cinnamon to a light boil on medium-low heat. Cook for roughly 5-10 minutes, or until apples are tender and set aside to cool.
- Grabbing a bowl, combine your quinoa flakes, rice flour, sorghum flour, flaxseed, hemp seed, baking soda and salt. Mix thoroughly. Place to the side.
- Taking half of the apple mixture in the saucepan, pour it into your blender/food processor with your dates, coconut oil, apple butter (or sauce), sunflower seed butter and vanilla extract. Blend until smooth.
- Add remaining half apple mixture to your dry mixture bowl. Once mixture in the blender/food processor is ready, add this into the same bowl and stir everything together so it is thoroughly mixed.
- Line baking sheet with parchment paper, coconut oil or silicon-baking mat.
- Using your hands, or a large spoon, take part of the mixture and shape it into a bar size the best you can – placing them on the baking sheet an inch apart from one another.
- Place your bars in the oven and bake for 30-35 minutes, or until golden brown. Allow bars to cool before enjoying!
Make It This Way
Don’t have quinoa flakes? Not a problem. You can substitute them with gluten-free quick cooking oats instead. Simply pulse the oats a few times in a food processor to make them closer to the consistency of quinoa flakes, before adding it into the recipe as normal.
Try This
Try this bar broken up into your favourite yogurt as a softer alternative to granola for a tasty breakfast. You can also pair it with a salad to make a well-rounded lunch.
This recipe looks very health. I will be sure to try it. Love that you give options, dairy, sugar, gluten free & that you give the nutrients & indication of what the recipe is good for. Does it keep in the fridge for how many days? Do you have to freeze the bars after that?
Hi Bernadette,
We are glad you are enjoying all the recipes! This one is delicious, I would suggest, like most recipes, they would keep in the fridge for 5 days, if wanting to keep them longer than that, I'd cut them into squares and freeze them to take out when you're ready to enjoy! Have a healthy day!
I've seen something similar to these apple cinnamon fiber bars being sold in grocery stores but not with nearly half the nutrients and health benefits. I love how these incorporate so many delicious and healthy ingredients into these homemade bars and is such a great alternative to the store bought ones. Apple and cinnamon is such a delicious combination and these are a great idea to make and have on hand as easy snacks to bring with you when you go out to work, school, or anything!
Hello Olivia,
These flavours are a delicious combination and this recipe offers more fibre and less sugar than store bought alternatives, indeed. These are great to make to take on to go, pack in lunches or have pre workout.
Enjoy!
I love that this recipe includes only relatively common ingredients in a healthy kitchen, of course aside from the sorghum flour, given that is a less common grain to have onhand though it is easily substituted. I am especially happy to see that this recipe manages to have high fiber without the use of psyllium which can be a healthy ingredient but which I try to avoid in large doses due to the risk of bezoar formation
Hello Rachel,
Happy you are looking forward to trying this recipe, many people can use to increase their fibre intake and these bars are perfect for that. We think you might enjoy this apple recipe too: https://www.nationalnutrition.ca/articles/healthy-recipes/apple-crumble-breakfast-bake/