flaxseed and carob bars

Carob and flaxseed bars

A simple yet delicious energy dense snack made with carob syrup and fiber-rich flaxseed

This recipe is quick and easy and though the ingredients are simple, their nutritional profile is certainly not to be overlooked. Here is a little more about them:

Flaxseed (also known as linseed) nutritional information and benefits:
  • Contain high quality protein
  • Rich in dietary fiber (both soluble and insoluble) promoting regular bowel movement and improved digestive health. The insoluble fiber may also contribute to controlled blood sugar levels
  • Source of omega-3 fatty acids (specifically alpha-linolenic acid (ALA) – one of the two essential acids that our body cannot produce and can only be obtained from food); contributing to better brain and nerve function, heart health and muscle recovery
  • Source of lignans, plant compounds (polyphenols) which have antioxidant and estrogen properties. These may help in lowering the risk of certain hormone- associated cancers such as ovarian, breast and prostate cancer
  • Contain vitamins and minerals such as B1, folate, vitamin E, calcium, iron, magnesium, copper, phosphorus, potassium, selenium and zinc

Note: opt for ground flaxseeds which are more easily digestible and bioavailable.

Carob syrup nutritional information and benefits:
  • Caffeine-free with chocolate-like flavor
  • Fat-free
  • Naturally sweet with low glycemic index (GI)
  • Contains vitamins including A, B2, B3 and B6 as well as the minerals copper, calcium, manganese, potassium, magnesium, zinc and selenium
  • Source of dietary fiber, helping to keep bowels healthy and lower cholesterol
  • Contains tannins (polyphenols found in plants) which may help in preventing growth of harmful bacteria in the intestines and combat toxins in the digestive tract. Carob tannins have also been shown to help in the treatment of diarrhea.

 

And now let’s get to the recipe.

flaxseed and carob bars

Ingredients (1 serving):
  • 1 cup of ground flaxseeds
  • ¼ cup of carob syrup
  • 1 tbsp. of coconut oil
Instructions:

Heat the coconut oil over medium heat until melted, then add the carob syrup and stir.  Place the flaxseeds in a large bowl, pour the liquid over them and mix well (have a little taste to ensure the sweetness is right for you and add a more carob if needed).

Transfer onto a small tray covered with baking sheet. Use your hands to spread out the flaxseed mixture and press down to flatten. Cut into squares of your desired size. Store in airtight container in fridge for up to a week.

~ Enjoy ! ~

References and further reading:

  1. Carob benefits: https://www.indigo-herbs.co.uk/natural-health-guide/benefits/carob
  2. Carob Powder: 9 Nutrition Facts and Health Benefits: https://www.healthline.com/health/food-nutrition/carob-powder#diarrhea-remedy
  3. Nutritional characterization of carobs and traditional carob products: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6261171/
  4. Is alpha-lipoic acid good for you? : https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/supplements/omega-3/alpha-lipoic-acid-good/
  5. Flaxseeds: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81#:~:text=Flaxseeds%20are%20an%20excellent%20source,minerals%20magnesium%2C%20phosphorus%20and%20selenium.
  6. Lignans: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
  7. Top 10 Health Benefits of Flax Seeds : https://www.healthline.com/nutrition/benefits-of-flaxseeds#TOC_TITLE_HDR_10

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