Healthy Chocolate Granola Bars (no bake)

These no-bake, healthy chocolate granola bars are packed with omega 3's, fibre, natural sweetener and plant-based protein. They make the perfect hormone-balancing snack for women in menopause and perimenopause.

How this snack helps menopause

• Menopause symptoms are related to blood sugar levels. According to the Menopause Society and my studies in natural nutrition, menopausal women are at greater risk of insulin resistance as a result of declining estrogen levels. These granola bars are naturally sweetened with maple syrup, instead of refined sugar, plus they are rich in fibre and healthy fats...all of which help to stabilize blood sugar
• These granola bars contain phytoestrogens (estrogen mimickers) from flax, oats, sesame seeds (tahini buttter), pumpkin seeds, and sunflower seeds. Read more about phytoestrogens, if they are right for you, and what the beneftis and risks are in this medical journal article

(Phytoestrogens) have health benefits including reproductive health, heart health, a role in weight loss, hormone-dependent tumours, bone and skin health, and the immune system. National Library of Medicine PMC6390141

Ingredients you will need

• Rolled or quick oats provide the fibre and base for these granola bars
• Nut and seed butters: I used a mix of almond and tahini (sesame seed butter). Others you can try are peanut butter, pumpkin seed butter, or sunflower seed butter
• Ground flax seeds: If they are not already ground, grind them up in a food processor. Your body won't absorb them unless they are ground!
• Maple Syrup for a touch of natural sweetness. An alternative is honey, or try a mix of both
• Sea salt
• Pure, dark chocolate chips will be your topping. You can choose dairy-free, or any other chocolate chip you prefer. They will be melted with a spoonful of nut or seed butter and poured over the base
• A mix of nuts and seeds for your topping. I used a combination of pumpkin and sunflower seeds, which I ground up slightly in a food processor. For women's hormones, pumpkin and sunflower seeds are great but you can also try almonds, pistachios or walnuts

How to make no-bake granola bars

In a mixing bowl, stir together the oats, ground flax, almond butter, tahini, maple syrup and sea salt. Transfer the mixture to an 8x8 baking dish. I always line mine with parchment first to save time on clean up and to make the granola bars come out more easily

Using the same bowl, set it atop of a small pot of boiling water. Add the chocolate chips and spoonful of almond butter to the bowl and stir as the chocolate chips melt

While the chocolate chips are melting, chop the nut/seed mixture by hand or use a food processor. You can leave them as chunky as you like. These will be going on top of the chocolate

Once the chocolate chips are melted, pour the mixture over the oat base in the baking dish. Use the back of a spoon or spatula to distribute it evenly

Sprinkle the chopped nuts and seeds over the chocolate while it is still liquified. Gently press them down with your fingers or a spatula to help set them into the chocolate

Freeze the granola bars for at least 2 hours before slicing. Keep them refrigerated until ready to eat, for up to 5-6 days, or freeze for up to 3 months

More healthy snacks

If you love the idea of these healthy chocolate granola bars, then you have to check out

• Chickpea Blondies
• Black Bean Brownies
• Healthy Baked Blueberry Squares