Are you meeting your daily fiber quota? If not, you have plenty of company. The average daily fiber intake in America for men and women is about 18 and 15 grams, respectively, well below the recommended intake of 38 and 25 grams.[1,2] Why should you care? Well, fiber plays a significant role in promoting fullness and stabilizing blood glucose levels throughout the day. Both are important for keeping your waistline and energy levels in check.
Fortunately, Chef Spike Mendelsohn has created a delicious grab-and-go breakfast bar that will help you put a dent in your daily fiber intake from your first bite! That's because each bite is rich in high-fiber, whole-grain oats, cereal, and apricots.
Alongside hunger-quelling fiber, this bar is rich in calcium and antioxidants, thanks to a generous amount of both soy milk and cocoa powder. A study published in the Journal of Nutrition showed that frequent consumption of flavonoid antioxidants in cocoa powder may support blood pressure and cholesterol numbers already in the healthy range. Like you needed another excuse to add chocolate to your day, right? Just be sure to choose a darker cocoa, preferably above 70 percent cocoa, to truly maximize the health benefits.
As a bonus, this recipe makes a ton of bars, so you will have plenty to get you through the week. Pair it with a container of Greek yogurt or a whey protein shake, and you have yourself a complete meal in a matter of seconds! You can even make a whey protein icing by mixing a scoop of whey and 1-2 tablespoons of water.
- Oats, uncooked: 3 cups
- Whole-grain cereal: 2 cups
- Pastry flour: 1 cup
- Cocoa powder: 1 cup
- Shredded coconut: 1 cup
- Baking powder: 2 tsp
- White chocolate chips: 1 cup
- Apricots, chopped: 1 cup
- Soy milk, plain: 3 cups
- Canola oil: 1 cup
- Preheat the oven to 375 degrees F, and line a 9x13 baking dish with parchment paper.
- In a bowl, combine the soy milk and canola oil. In a separate bowl, combine the remaining ingredients.
- Combine both bowls, and stir well.
- Spread the mixture on a greased baking sheet and bake until golden brown (about 50 minutes).
- Let cool, and cut into bars.
- Serving size: 1 bar
- Recipe yields 20 bars
- Calories: 301
- Fat 17 g
- Carbs 32 g (4 g fiber)
- Protein 5 g
- Reicks, M., Jonnalagadda, S., Albertson, A. M., & Joshi, N. (2014). Total dietary fiber intakes in the US population are related to whole grain consumption: results from the National Health and Nutrition Examination Survey 2009 to 2010. Nutrition Research, 34(3), 226-234.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2010). Dietary Guidelines for Americans. Accessed December 1, 2015. Retrieved from: http://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf.
- Shrime, M. G., Bauer, S. R., McDonald, A. C., Chowdhury, N. H., Coltart, C. E., & Ding, E. L. (2011). Flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors in a meta-analysis of short-term studies. The Journal of Nutrition, 141(11), 1982-1988.