anti-inflammatory berry granola bars
ARTICLEWELL-BEING

Recipe for Anti-Inflammatory Berry Granola Bars

By Ahna Crum, R.D.N.
September 29, 2023

Homemade granola bars are a simple yet nutritious snack to keep on hand. And with the addition of a few key ingredients, they can also be a healthy part of an anti-inflammatory diet.

The seeds in this recipe are small but mighty: Flax and hemp seeds not only contain a hefty number of vitamins and minerals, but are also high in fiber and polyunsaturated fat (namely omega-3 fatty acids). Polyunsaturated fats like omega-3s are essential for the body. They help decrease inflammation, protect the nervous system, improve skin and heart health, and can aid in digestion. Hemp seeds are also a complete source of protein, which can help keep you feeling full.

Not only is this a simple grab-and-go recipe, but it is also highly customizable. Play around with flavors you like most. Think: applesauce and cinnamon, banana and dark chocolate, pumpkin seeds and pumpkin pie spice, or sesame seed and ginger. The options are endless.

This recipe is: low sugar, dairy free

Prep time: 10 minutes

Cook time: 12–15 minutes

Serves 9

Ingredients

1/4 cup hemp seeds

1/4 cup ground flax seed

1/4 teaspoon sea salt

2 tablespoons coconut oil, melted, plus extra for greasing pan

1/4 cup raw honey

1 cup rolled oats

1/2 cup sunflower seed butter

1/2 cup protein powder (optional)

2 tablespoons sliced almonds (optional)

1/2 cup raspberries

Directions

1. Preheat the oven to 350 F. Line an 8-by-8-inch pan with parchment paper and lightly grease with some olive or coconut oil. (Or use 2/3 of a 9-by-13-inch pan.)

2. In a large mixing bowl, combine all of the ingredients except for the berries. Mix until evenly distributed. Then, fold in the berries. (It’s okay if they get smashed in the process.)

3. Transfer the mixture into your prepared pan. Press down to pack it all together. To do this, you can use a sheet of parchment paper on top and press down with a spatula, your hands, or a second baking dish.

4. Bake for 12 to 15 minutes.

5. Remove from the oven and let cool completely. Once cool, lift out of the pan by the parchment paper and slice into 9 evenly sized bars.

Notes

  • Store leftovers on the counter in an airtight container for up to one week. Refrigerate or freeze for longer.
  • Use gluten-free oats if you’re sensitive to gluten.
  • Any berries would work. Try to choose fresh over frozen.
  • Protein powder is optional but adding it will give you a heartier snack. The type of protein powder and flavor is up to you, but pea or rice protein powders are highly digestible and people with food sensitivities are less likely to have an issue with them.
  • Any nut butter would work, too. Just be careful to select a nut butter with no to low added sugar.

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