nutrition recipes

OMG Omega Oat Bars

Saturday, 9 February 2013
OMG Omega Oat Bars

I like to eat fish, but I fear that like most of us, I don’t eat it as often as I should.  The good news is that you don’t have to eat fish to get the essential fatty acids that your body needs. You can also get them from a few other food sources – my favourite omega bombs are hemp seeds and chia seeds.

OMG Omega Oat Bars

OMG Omega Oat Bars


Hemp seeds are really lovely, they’re crunchy and nutty. They not only have the full spectrum of the amino acids that our bodies cannot produce and need from food (omega 3, 6 and 9), but they are also high in protein, magnesium and iron.

omegassmall Chia seeds are smaller and have no real taste (so they are easy to chuck into most foods), they are super high in fibre and have 8 times more omega 3 than salmon. They also have a lot of protein and all 8 amino acids, they are high in antioxidants, have 5 times more calcium than milk, 7 times more vitamin C than oranges, 3 times more iron than spinach and twice as much potassium as bananas. When they’re combined with water, they become gelatinous and are therefore a great egg substitute in baking.

I usually put them into the morning porridge, both for me and for the kids. I also make ‘pancakes’ by just combining eggs, chia seeds, hemp seeds and macca powder.  My latest treat though includes a few other ingredients and is incredibly easy to make. For today’s batch I used:

1 cup oats
8 dates
1/4 cups chia seeds (milled or whole)
1/4 cups hemp seeds
1/4 cups coconut flour
1 tsp baking soda
30g coconut oil (that’s all I had left! I probably would have used more otherwise)
1/2 cup milk (I used goat’s milk today but have used hemp milk before)
Water if needed

Mix all dry ingredients. Blend dates, coconut oil and milk until you have a smooth paste. Mix the dry ingredients with the paste, add water to ensure the mixture is moist enough so that you can press it flat onto a baking sheet and it doesn’t crumble.  Flatten it to about 1cm thickness and bake in a 180°C oven for 15 minutes = OMG and Omegas in One!

You’re welcome :)

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  • Claire Sunday, 10 February 2013 at 09:29

    Wow these look delicious and I love the ingredients, all super healthy and beneficial. Will give them a try :)
    Claire recently posted…Eat More Worry Less: Harmony AgainMy Profile

    • MrsB Tuesday, 12 February 2013 at 12:11

      Let me know what you think :) I have had some feedback that the temperature might have to be lowered a bit – I think my oven is a bit weak!
      MrsB recently posted…Marathon training: Week 4 – Taking it easyMy Profile