Recipe to stay disease free: no-bake whole grain breakfast bars

Keep these bars on hand for days when you don't have time for a sit-down breakfast. They're also perfect as energy-boosting snacks, and they're infinitely more healthy than bars you'll find in the supermarket. With this easy homemade version, you're guaranteed to get whole grains, fruit and good fats — and no hydrogenated oils.

• Preparation time: 25 minutes.
• Cooking time: 5 to 10 minutes.
• Makes 24.

Ingredients:

• 250 g (1 c) old-fashioned rolled oats
• 50 g (1/4 c) whole flaxseed
• 250 g (1 c) whole grain puffed rice, puffed wheat, or toasted oat cereal
• 250 g (1 c) dried blueberries or cranberries
• 125 g (1/2 c) unsalted roasted peanuts
• 125 g (1/2 c) almonds, coarsely chopped
• 125 ml (1/2 c) nonfat dry milk
• 1 ml (1/4 tsp) salt
• 175 ml (3/4 c) natural peanut, almond, or cashew butter
• 150 ml (2/3 c) honey
• 5 ml (1 tsp) vanilla extract

Instructions:

1. Line a 18 × 28 centimetre (7 × 11 inch) baking dish with foil, leaving a 2.5 centimetre (1 inch) overhang on each long side. Coat with cooking spray.
2. Toast the oats in a medium skillet over medium-low heat, stirring constantly, until aromatic and golden, 3 to 4 minutes. Transfer to a large bowl.
3. Toast the flaxseed in the skillet over medium-low heat until aromatic and starting to pop, 2 to 3 minutes. Transfer to a small bowl and let cool.
4. Grind the flaxseed into a coarse meal in a spice grinder (such as a clean coffee grinder) or blender. Add to the oats. Add the cereal, blueberries, peanuts, almonds, dry milk, and salt and stir to mix.
5. In a small saucepan, combine the peanut butter and honey. Cook, stirring, over low heat until blended and smooth. Stir in the vanilla. Add to the oat mixture, mix well, and transfer to the baking dish.
6. Use a piece of plastic wrap to press the mixture firmly into an even layer. Cover with plastic wrap and refrigerate until firm, about 30 minutes. Using the foil overhang, lift the bars and transfer to a cutting board. Cut into 24 bars. Store the bars, covered or individually wrapped, in the fridge for up to two weeks.

Each bar contains:

• 171 calories
• 5 g protein
• 20 g carbohydrates
• 3 g fibre
• 8 g fat
• 1 g saturated fat
• 1 mg cholesterol
• 78 mg sodium

Each portion provides: 1/3 serving fruit, 1/4 serving whole grains, and 6 g good fat.

• Toasting rolled oats brings out their nutty flavour. Make extra and have some on hand to sprinkle over fruit and yogurt.
• Store in a zipper-seal bag for up to two weeks.
• If you prefer, toast the oats in a small baking dish in a 180°C (350°F) oven for 10 to 15 minutes.

This recipe is ideal for a quick breakfast when you're on the go. Try it today and surprise your family with a delicious treat that's surprisingly healthy!