Description
These healthy raspberry cardamom bars offer a high-fiber, satisfying snack with a vibrant burst of flavor. They are perfect for meal prep, lunchboxes, or post-workout fuel, combining tangy fruit with warm spices in a bakery-quality treat.
Ingredients
- 200 g old-fashioned rolled oats
- 60 g fine ground almond flour
- 30 g chia seeds
- 5 g ground cinnamon
- 2 g fine sea salt
- 180 g smooth almond butter
- 150 ml pure maple syrup, divided
- 60 ml unsweetened plant-based milk
- 5 ml vanilla extract
- 200 g frozen raspberries
- 2.5 ml ground cardamom
- optional powdered sugar for dusting
Instructions
- Prepare Pan and Oven: Preheat oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang for easy removal.
- Prepare Raspberry Swirl: In a small saucepan, combine the frozen raspberries, 2 tablespoons maple syrup, and ground cardamom. Cook over medium heat for 8-10 minutes until thick. Mash any large chunks and allow the swirl to cool completely.
- Combine Ingredients: In a large bowl, mix the rolled oats, almond flour, chia seeds, cinnamon, and sea salt. In a separate bowl, whisk together the almond butter, remaining maple syrup, plant-based milk, and vanilla extract until smooth.
- Form the Dough: Pour the wet mixture into the dry ingredients and combine thoroughly until a thick, uniform dough forms. Add a tiny splash more plant milk if the dough feels too dry.
- Layer and Bake: Press half of the dough firmly into the prepared pan to form a base layer. Dollop half of the raspberry swirl on top. Spread the remaining dough over the swirl, then dollop the rest of the swirl on top. Gently swirl with a skewer.
- Bake and Cool: Bake for 25-30 minutes, or until the edges are lightly golden brown. Let the bars cool completely in the pan on a wire rack for at least 2 hours before cutting.
- Slice and Serve: Use the parchment overhang to lift the slab out of the pan. Slice into 12-16 bars and dust with powdered sugar if desired.
Notes
Ensure bars cool completely for at least 2 hours before cutting to avoid crumbling. For easier cutting, refrigerate them after cooling.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Snack
- Method: Baking
- Cuisine: General
Nutrition
- Serving Size: 1 bar
- Calories: 225 kcal
- Sugar: 12 g
- Sodium: 67 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 4 g
- Protein: 7 g
- Cholesterol: 0 mg