These Blueberry Caramelized Maple Pecan Breakfast Bars are a treat worth waking up for. These bars are not only healthy; they are extremely satisfying for breakfast as well as a sweet treat. They have a hint of blueberry with a lovely caramelized maple pecan crunch. They are naturally refined sugar, vegan and gluten-free.
About a month ago, Robby decided he needed to quit having milk in his cereal due to digestion issues. He had a lot of brown rice crispies left over and said out loud that he should make some breakfast bars with them. I was instantly inspired to create a recipe. I went into the kitchen and concocted a basic recipe that I have since morphed into many different flavors. This is one of our favorite combinations.
I love how many times what seems to be a bad situation ends up being a blessing in disguise. There are so many great ingredients in these bars including superfoods. The best part is knowing that Robby now gets more nutrition from his breakfast than before. Another cool thing I discovered was that unsweetened chocolate chips taste great in the bars. The sweetness of the bar offsets the bitterness of the chocolate.
There are endless combinations to peak your creativity. Here are some that we have tried and enjoyed.
Freeze dried pineapple with coconut extract
Freeze dried blueberry with cherry extract
Freeze-dried mango with vegan white chocolate chips and lemon extract
Lime zest with vegan white chocolate chips and lemon extract
Orange zest with vegan white chocolate chips and lemon extract
Plain caramelized maple pecan
Plain chocolate chip
Blueberry Caramelized Maple Pecan Breakfast Bars
Ingredients
- 2 Cups Caramelized Maple Pecans - recipe below
- 2 Cups Oats - toasted
- 3 Cups Brown Rice Crispy Cereal
- 1 Cup Quinoa Crunch - or an additional cup of rice cereal
- 1/2 Cup Freeze Dried Blueberries
- 1/4 Cup Oat Flour
- 1 Tablespoon Chia Seeds
- 1 Tablespoons Flax Seed Meal
- 1/2 Teaspoon Sea Salt
- 2/3 Cup Brown Rice Syrup
- 1/4 Cup Pure Maple Syrup
- 2 Tablespoon Coconut Oil
- 1 Teaspoon Extract Hazelnut or Vanilla
- 4 Ounce Chocolate Chips - I used unsweetened but you can use your favorite - optional
Maple Pecans
- 2 Cups Raw Pecans
- 2 Tablespoons Extra Virgin Olive Oil
- 3 Tablespoons Maple Syrup
- 1 Teaspoon Sea Salt
Instructions
Maple Pecans
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Preheat oven to 350 degrees and place rack in the middle of the oven.
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Add all the ingredients to a cast iron or a saute pan and then cook over medium heat.
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As soon as it starts to bubble or get hot, stir continuously, they will start to get really sticky.
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When all the moisture is gone and the syrup on the pan starts to become golden, remove from heat. (about 6 – 8 minutes)
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Spread onto a parchment-lined baking sheet. Separate them a bit. Let cool.
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Place the pecans in the oven on the middle rack for 8 minutes. Remove and let cool completely.
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Chop up the pecans into fairly small pieces, set aside.
Oats
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In a large cast iron or nonstick pan over medium heat, add the oats and stir frequently for about 5 - 7 minutes or until they start to smell toasted.
Bars
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In a small pan on medium heat, add the brown rice syrup, maple syrup, coconut oil and salt.
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While cooking, in a large bowl, add the all the dry ingredients together along with the remaining 1/4 cup of blueberries, the one cup of the chopped pecans and mix well.
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When the syrup comes to a boil, add in the extract and cook for 1 minute then mix into the dry ingredients.
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Pour into a 9 by 13-inch pan and leave it fluffy for a minute while you sprinkle on the remaining cup of pecans and blueberries.
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Press everything down as hard as you can with the back of a spatula.
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Refrigerate for at least an hour.
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Remove from the fridge and cut the bars into 14 - 16 bars.
Chocolate
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Melt the chocolate in a double boiler on low or in a larger bowl over another bowl making sure it's snug.
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With a spoon, drizzle the chocolate all over the bars.
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Keep refrigerated.
Blueberries are high in Vitamin C. They are a superfood and are one of the highest in antioxidants compared to most fruits. They are a great source of fiber. The fiber helps reduce abdominal fat, lower cholesterol and helps lower glucose. They are great for brain health, reducing the risk of Alzheimer’s disease and they are known to heal damaged brain cells. So they help you keep your memory intact.
Brown Rice binds to cholesterol in the digestive system, therefore, causing it to be expelled by the body. Brown rice helps to reduce plaque buildup in the arteries making it essential for heart health. It has high fiber content, which is important for stabilizing blood sugar levels and a healthy digestive system. Germinated brown rice helps reduce body fat. It has powerful antioxidants that are helpful to our cells and reducing free radicals. Brown rice also has the ability to bind itself to harmful cancer-causing toxins in the body which is then eliminated.
Oats are naturally gluten-free and super high in fiber, which is great for lowering cholesterol and blood sugar levels. They are high in antioxidants and are an anti-inflammatory that helps clear blocked arteries, helps repair damaged tissue and can help reduce the risk of heart attacks and strokes. Because oats are filling they are helpful with weight loss.
Quinoa is a superfood that is extremely nutrient rich as well as it is a complete protein source. These seeds are high in fiber, which helps digestion and heart health. It contains more antioxidants, vitamins and nutrients than any other grain. Unlike most grains, quinoa has a significant amount of gamma-tocopherol of the vitamin E family, which helps some inflammatory issues. It is a good source of magnesium that helps metabolism, cardiovascular, and blood vessel function, and helpful for migraine headaches. Quinoa contains a higher percent of the antioxidant flavonoids quercetin and kaempferol than in cranberries. It is helpful in regulation of blood sugar and also reduces your chances of developing type 2 diabetes.
