As a nutritionist and recipe developer, I’ve crafted these nutrient-dense bars specifically for women seeking hormone-friendly snacks. These bars combine the perfect blend of omega-3 rich seeds, antioxidant-packed dried fruits, and protein-rich nuts to create a satisfying and nutritionally complete snack that helps maintain steady energy levels throughout the day.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 7 minutes
- Chill Time: 2 hours
- Total Time: 2 hours 22 minutes
- Servings: 12 bars
Ingredients
Dry Base
- 1½ cups (150g) old-fashioned oats
- 1 cup (150g) mixed raw nuts
- ½ cup (75g) almonds
- ½ cup (75g) walnuts
- ½ cup (70g) pumpkin seeds
- ¼ cup (40g) chia seeds
- 3 tablespoons (21g) ground flaxseed
Dried Fruits
- ½ cup (80g) dried tart cherries
- ¼ cup (40g) dried blueberries
- ¼ cup (40g) dried golden raisins
Binding Mixture
- ⅓ cup (80ml) honey or maple syrup
- ⅓ cup (85g) almond butter
- 1 tablespoon (15g) coconut oil
- 1 teaspoon (5ml) vanilla extract
- ¼ teaspoon (1.5g) sea salt
Instructions
1. Pan Preparation
- Line an 8×8 inch (20x20cm) baking pan with parchment paper
- Leave extra paper hanging over sides for easy removal
- Lightly grease the parchment with coconut oil
2. Toasting Process
- Place a large skillet over medium heat
- Add oats, nuts, and seeds (except chia and flax)
- Toast for 5-7 minutes, stirring frequently
- Watch carefully to prevent burning
- Remove from heat when golden and fragrant
- Allow to cool completely (about 15 minutes)
3. Combining Dry Ingredients
- Transfer cooled toasted mixture to a large bowl
- Add chia seeds and ground flaxseed
- Mix in dried cherries, blueberries, and raisins
- Toss to distribute evenly
4. Preparing the Binding Mixture
- In a small saucepan over low heat:
- Combine honey or maple syrup
- Add almond butter
- Add coconut oil
- Add vanilla extract and salt
- Warm gently, stirring constantly
- Heat just until mixture is smooth and well combined
5. Final Assembly
- Pour warm binding mixture over dry ingredients
- Mix thoroughly with a spatula
- Ensure all dry ingredients are well coated
- Transfer mixture to prepared pan
- Press firmly using the back of a measuring cup
- Apply even pressure to create a compact layer
6. Setting and Cutting
- Refrigerate for minimum 2 hours
- Remove from pan using parchment paper
- Cut into 12 equal bars using a sharp knife
- Clean knife between cuts for neat edges
Storage Instructions
- Refrigerator: Up to 1 week in airtight container
- Freezer: Up to 3 months when individually wrapped
- Best served chilled for optimal texture
Nutrition Information (per bar)
- Calories: 245
- Protein: 7g
- Healthy Fats: 14g
- Carbohydrates: 26g
- Fiber: 5g
- Omega-3 fatty acids: 2.3g
- Iron: 2.5mg
- Magnesium: 85mg
- Calcium: 65mg
Health Benefits
Hormone Balance Support
- Omega-3 fatty acids from walnuts and seeds
- Lignans from flaxseed
- Magnesium from pumpkin seeds
- Zinc and selenium from mixed nuts
Energy and Metabolism
- Complex carbohydrates from oats
- Healthy fats for sustained energy
- Protein for blood sugar stability
- B-vitamins from nuts and seeds
Sleep and Stress Support
- Natural melatonin from tart cherries
- Magnesium for relaxation
- Antioxidants for stress recovery
Pro Tips
- For maximum freshness, store ingredients in the freezer until ready to use
- Toast nuts and seeds until just fragrant to preserve healthy oils
- Press mixture very firmly into pan for bars that hold together well
- Cut bars when thoroughly chilled for clean edges
- Wrap individually for grab-and-go convenience
Variations
Nut-Free Version
- Replace nuts with sunflower seeds
- Use sunflower seed butter instead of almond butter
Lower Sugar Option
- Reduce dried fruit by half
- Use monk fruit sweetened maple syrup
- Add cinnamon for natural sweetness
These bars are perfect for busy mornings, afternoon energy slumps, or pre-workout fuel. Their balanced combination of protein, healthy fats, and complex carbohydrates helps maintain steady blood sugar levels while providing sustained energy throughout the day.
