Wholesome Apple-Blueberry Oatmeal Bars

Ingredients

Base Ingredients

• 200g (2 cups) old-fashioned rolled oats
• 1 large apple (approximately 180g), grated
• 150g (1 cup) fresh blueberries
• 60ml (1/4 cup) pure maple syrup
• 2 large eggs
• 240ml (1 cup) unsweetened almond milk
• 5g (1 teaspoon) ground cinnamon
• 5ml (1 teaspoon) pure vanilla extract
• 1.5g (1/4 teaspoon) sea salt
• 30g (2 tablespoons) chia seeds (optional)

Detailed Instructions

Preparation

1. Position the oven rack in the middle and preheat to 175°C (350°F).
2. Line an 20x20cm (8×8-inch) baking pan with parchment paper, leaving overhang for easy removal.
3. Wash blueberries and pat dry thoroughly.
4. Grate the apple using the large holes of a box grater, including the peel for extra nutrition.

Mixing and Assembly

1. In a large mixing bowl, combine the old-fashioned oats, grated apple, cinnamon, and salt. Mix well to ensure the apple is evenly distributed and coated with oats.
2. In a separate bowl, whisk together:

• Eggs until well beaten
• Maple syrup
• Almond milk
• Vanilla extract
• Chia seeds (if using)

1. Pour the wet ingredients into the oat mixture, stirring until thoroughly combined.
2. Gently fold in the blueberries, being careful not to crush them.

Baking Process

1. Pour the mixture into your prepared baking pan, spreading it evenly to the corners.
2. Gently tap the pan on the counter a few times to remove any air pockets.
3. Bake for 35-40 minutes, or until:

• The top is lightly golden
• The edges are slightly crispy
• The center is set but still slightly soft

1. Test doneness by inserting a toothpick in the center – it should come out mostly clean.

Cooling and Storage

1. Allow the bars to cool completely in the pan (about 1 hour).
2. Use the parchment paper overhang to lift the bars out of the pan.
3. Cut into 9 equal squares using a sharp knife.

Pro Tips for Perfect Bars

1. Oat Selection: Use old-fashioned rolled oats rather than quick oats for better texture.
2. Apple Tips: Leave the skin on the apple for added fiber and nutrients.
3. Blueberry Choice: Fresh blueberries work best, but frozen can be used – don’t thaw them first.
4. Storage: Keep in an airtight container:

• Room temperature: 2 days
• Refrigerated: up to 5 days
• Frozen: up to 3 months

Nutrition Information

Per bar (recipe makes 9 bars):

Persian-Inspired Pistachio Rose Cookies

• Calories: 165
• Total Fat: 4g
• Saturated Fat: 0.7g
• Cholesterol: 41mg
• Sodium: 95mg
• Total Carbohydrates: 28g
• Dietary Fiber: 4g
• Sugar: 9g
• Protein: 5g
• Iron: 2mg
• Calcium: 80mg
• Vitamin C: 3mg

Variations and Substitutions

• Make it dairy-free: The recipe is already dairy-free using almond milk
• Make it gluten-free: Use certified gluten-free oats
• Fruit variations: Try raspberries or blackberries instead of blueberries
• Sweetener options: Replace maple syrup with honey or agave nectar
• Add nuts: Incorporate 1/4 cup of chopped walnuts or almonds for extra protein

These bars make an excellent meal prep option, providing a nutritious breakfast or snack that’s ready to grab and go. They’re perfect for busy mornings, lunchboxes, or post-workout fuel, combining complex carbohydrates with protein and healthy fats for sustained energy throughout your day.