Iron Boost Bars

Iron is an essential mineral for your body. Iron is needed to produce red blood cells, which are important for:

A healthy immune system
Mental function
Muscle strength and energy
In red blood cells, iron forms part of a protein called haemoglobin. Haemoglobin transports oxygen through your blood. It carries oxygen from your lungs to all the cells in your body so they can work properly.

Your body can't make iron, so you need to get it from your diet. If you don't eat as much iron as you use each day, you become iron deficiency. Foods rich in iron include
Red meat, pork and poultry, Seafood, Beans, Dark green leafy vegetables, such as spinach, dried fruit, such as raisins and apricots, iron-fortified cereals, breads and pastas, peas

It can be difficult to find recipes for iron rich snacks however, and this great easy to make muesli type bar gives you the opportunity to have a quick snack on the go whilst at the same time boosting your iron intake for the day. They’re loaded with dark chocolate, blackstrap molasses, pumpkin seeds, oats, dried fruit, and almonds—powerhouse, iron-rich ingredients that provide essential minerals to keep you running strong. They’re also high in protein, healthy fats, and complex carbs to keep your blood sugar levels balanced and your happiness high.

Ingredients:

• 2 cups instant oats (“quick-cooking”, not rolled oats)
• 1 cup crispy rice cereal
• ½ cup unsalted roasted almonds, chopped
• ⅓ cup raw pumpkin seeds
• ¼ cup chopped tart cherries, cranberries, or dried apricots
• ½ cup unsalted creamy almond butter or peanut butter
• 3 tablespoons virgin coconut oil
• ¼ cup blackstrap molasses
• 2 tablespoons honey
• ¼ teaspoon fine sea salt
• 4 ounces dark chocolate bar (70% cocoa or higher) or ½ cup dark chocolate chips

Method:

• Line an 8 x 8-inch baking dish with parchment paper.
• In a large bowl, combine the oats, crispy rice, almonds, pumpkin seeds, and dried fruit.
• Melt the nut butter and coconut oil in a small saucepan over low heat. Remove from heat. Add the molasses, honey, and salt and stir until smooth. Pour wet ingredients over the dry and stir to combine.
• Scoop the mixture into the baking dish. Spread out and press down evenly and very firmly with the back of a metal spatula.
• Wipe out the saucepan, add the chocolate, and melt over low heat, stirring occasionally. Drizzle the chocolate evenly over the granola bars and use a rubber spatula to spread out to coat the entire top. Place baking dish in the fridge for 1 hour, or until the chocolate solidifies.
• Use the corners of the parchment paper to lift bars out of the baking dish and place on a cutting board. Use a sharp knife to cut into 16 squares. Store bars in an airtight container in the pantry or fridge.