These bars are kept in the freezer to help cool you down after that summer run or weight training session. The addition of proteins and fats will help revive your body and mind.  by Emily Richards PH Ec.

120 cal Serves 18

Prep time: 0h 10m

Cook time:

Total time: 0h 10m


1/3 cup Oat bran or wheat germ75 mL
1/2 cup Almond butter125 mL
3 Tbsp Pure maple syrup45 mL
3 Tbsp Unsweetened apple sauce45 mL
1½ cup Large flake oats375 mL
1/3 cup Dried cherries75 mL
¼ cup Sliced almonds50 mL
¼  cup Ground flaxseed50 mL
¼ cup Roasted unsalted sunflower seeds50 mL


Step 1

In a dry nonstick skillet, toast oat bran over medium heat for about 3 minutes or until fragrant; set aside.

Step 2

In a large bowl, stir together almond butter, maple syrup and apple sauce. Stir in oats, cherries, almonds, toasted oat bran, flaxseed and sunflower seeds until well combined.

Step 3

Pack mixture into 8 inch (1.5 L) square parchment paper lined baking pan and freeze for about 2 hours or until very firm and solid. Remove from freezer and remove from pan using parchment paper as a handle. Cut into 18 bars and place in airtight container and freeze for up to 2 weeks. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.

Nutritional information Per serving 
Calories 120
Protein4 g
Total fat7 g
Saturated Fat1 g
Carbohydrates13 g
Fibre3 g
Added sugars2g
Sodium17 mg
Potassium145 mg

Original source: Almond oat bars | Heart and Stroke Foundation, 2023.