Make your own granola (not candy) bars
Bars of every make and model are causing gridlock in the supermarket aisles.
There are energy bars, cereal bars, breakfast bars and snack bars. Some are yogurt-covered, others are studded with bits of toffee or chocolate. Still others are designed as a meal replacement.
But buyer beware: Your favorite "healthy" granola bar may actually be a hybrid candy bar fueled by sugar, saturated fats and trans fats. "Everyone thinks granola is good for you, but not necessarily," says Abby Heidari, a registered dietitian at the Hy-Vee in Leawood, Kan., and a spokesperson for the Kansas City Dietetic Association.
"Commercially prepared bars have preservatives, and a lot still have trans fats," Heidari says. Under current law, food products may contain up to .5 gram of trans fat per serving and still be labeled trans-fat free. "Plus," she says, "corn syrup is often the second or third ingredient."
According to calorie-count.com, a typical 1.5-ounce soft granola bar with chocolate chips contains 181 calories, 7.1 grams of fat (4.4 grams saturated) and 117 milligrams of sodium.
The Star's Homemade Granola Bars also are soft and chewy and sprinkled with mini chocolate chips. But there's a difference: They're heavy on whole grains and light on fat and sodium. Instead of high-fructose corn syrup, our testers used honey, a natural sweetener.
A granola bar can be a healthful snack - if the first ingredient is whole grains. Whole grains contain a host of healthful phytonutrients, and the addition of wheat germ is a concentrated source of vitamins, minerals and protein. Canola oil is low in saturated fat and contains a healthy dose of monounsaturated fats and heart-healthy omega 3 fatty acids. Including dry milk powder adds calcium, making the concoction much closer to the bowl of cereal and milk.
Still, don't fool yourself: The USDA's Nutrient Data Laboratory lists granola bars as a snack. While granola bars are a great grab-and-go pick-me-up, they don't have enough calories and protein or a wide enough variety of nutrients to substitute for a well-balanced meal, Heidari says.
Storage tip: Wheat germ is very oily and goes rancid quickly. Store in the refrigerator after opening.
HOMEMADE GRANOLA BARS
Makes 22 bars
2 cups old-fashioned rolled oats
½ cup wheat germ
2 cups crispy rice cereal
1 cup nonfat dry milk powder
1 teaspoon cinnamon
Pinch salt
2 tablespoons canola oil
4 egg whites, lightly beaten
⅓ cup honey
¼ cup mini chocolate chips
Preheat oven to 325 degrees. Line a 9-by-13-inch pan with aluminum foil. Combine all ingredients in a large bowl. Stir well, using hands if necessary, and be sure all ingredients are evenly moist. Press mixture firmly into the prepared pan using the back of a spatula.
Bake 18 to 22 minutes or until nicely browned. Place on rack to cool. While pan is slightly warm, carefully cut into small bars.
Store in a sealed container for up to a week or place in plastic freezer bags and freeze.
Per bar: 107 calories (23 percent from fat), 3 grams total fat (1 gram saturated), 1 milligram cholesterol, 16 grams carbohydrates, 4 grams protein, 1 milligram cholesterol, 61 milligrams sodium, 1 gram dietary fiber.