Apple Walnut Bars: Two ways

February is heart health month and what better way to protect your heart than eating delicious dessert like snacks. I have created two versions of a delicious apple walnut bar for your enjoyment and heart health.

These bars are loaded with heart healthy ingredients used to help lower cholesterol, reduce blood pressure and protect against arterial damage.

Oats – contain omega-3 fatty acids, magnesium, potassium, and soluble fiber. Consumption of oats has been shown to lower cholesterol, reduce blood pressure, protect against inflammation.

Walnuts – contain heart protective omega-3 fats and blood pressure lower nutrients such as Magnesium and phytosterols. The rich fiber content helps reduce cholesterol levels while antioxidant rich vitamin E helps protect the heart from harmful free radical damage. These nutrients and antioxidants also help boost immunity, reduce risk of blood clots, and reduce risk of heart attacks.

Apples – soluble fiber content helps lower LDL cholesterol levels, while antioxidant vitamin C helps protect against free radical damage.

Chia seeds – contain high levels of omega-3 fats which protect against inflammation and fiber which helps to lower cholesterol levels, both reducing risk of heart disease.

First up, sweet tooth satisfying apple walnut pie bars. These little beauties combine the gooey filling of an apple pie with the portable crunch of a bar. These are perfect for and after dinner snack or even a fantastic breakfast. The high fiber and low sugar content will satisfy that sweet tooth without sky rocketing blood sugar.

Apple Walnut Pie Bars

Ingredients:

Crust:

1 chia egg (1 Tbsp. ground chia seeds + 3 Tbsp. warm water)

1 ½ cups gluten-free rolled oats

1/3 cup ground walnuts

½ tsp salt

4 madjool dates, soaked, chopped

2 Tbsp. maple syrup

4 Tbsp. coconut oil

Filling:

3 apples, peeled, diced (I like a mix of green and red)

1 tsp cinnamon

4 Tbsp. tapioca starch

2 Tbsp. fresh lemon juice

2 Tbsp. pure maple syrup

1 ¼ cup water

Crumble:

½ cup gluten-free rolled oats

½ cup ground walnuts

1 tsp cinnamon

2 Tbsp. coconut oil, melted

apple walnut pie bars

Directions:

Crust:

  1. Preheat oven to 375 degrees.
  2. In a small bowl make your chia egg. Whisk together ground chia seeds and warm water until a gel forms. Set to the side.
  3. In a food processor add oats and pulse for a couple minutes until it resembles flour. Add walnuts, salt, and dates. Pulse to combine.
  4. Add maple syrup, coconut oil and prepared chia egg. Pulse until everything combines and a slightly sticky dough forms.
  5. Press dough into a parchment paper lined brownie pan and bake for 15 minutes.
  6. Remove from oven and cool.

Filling and crumble:

  1. In a medium sauce pot combine all filling ingredients and stir to combine. Heat over low until apples start to soften and filling thickens and starts to form a gel like texture. Cool slightly and pour over cooled crust.
  2. Combine all crumble ingredients in a bowl and sprinkle over apple filling.
  3. Bake in 350 degree oven for 15 minutes. Let cool.
  4. You can serve slightly warm or place in the fridge to set completely.

apple walnut pie bars 2

Second recipe is great to have on hand for an afternoon snack or pre/post workout treat. These delicious snack bars store perfectly in the fridge or freezer so you have a delicious snack any time you want.

Apple Walnut Snack Bars

Ingredients:

1 chia egg (1 Tbsp. ground chia seeds + 3 Tbsp. warm water)

2 ¼ cups rolled oats

1 cup ground walnuts

½ tsp salt

2 tsp cinnamon

8 madjool dates, soaked, chopped

2 Tbsp. pure maple syrup

4 Tbsp. coconut oil

1 cup apple, grated

apple walnut snack bars 2

Directions:

  1. In a small bowl make your chia egg. Combine ground chia seeds with warm water and whisk until a gel forms. Set to the side.
  2. Add oats to a food processor and pulse a couple minutes until it resembles flour. Add ground walnuts, salt, cinnamon, and chopped dates. Pulse until ingredients combine.
  3. Add maple syrup, coconut oil, and prepared chia egg. Pulse to combine. Add grated apple and pulse just to combine.
  4. Remove dough from the processor, it should hold together and be slightly sticky. Press into a parchment lined brownie pan and place in the fridge to set. Cut into squares and store in an airtight container in the fridge or freezer.

apple walnut snack bars

Hope you enjoy both of these delicious heart healthy treats!

XO Deanna

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