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healthy chia muesli bars

Addictive Chewy Chia Muesli Bars Recipe

Discover how these addictive chewy chia muesli bars support perimenopause hormone health. Packed with omega-3s, fiber, and magnesium for natural symptom relief. Easy 30-minute recipe!
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Prep Time 5 minutes
Total Time 35 minutes
Course baking, Snack, treat
Servings 12
Calories 122 kcal

Ingredients
  

Dry Mix

  • 2¼ cups organic rolled oats
  • ¼ cup chia seeds
  • ¼ cup goji berries
  • ⅓ cup chopped almonds
  • ⅓ cup chopped cashews
  • ¼ cup unsweetened shredded coconut
  • 1/8 cup pumpkin seeds
  • 1/4 cup hemp seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon pink sea salt

Wet Mix

  • ½ cup honey
  • ⅓ cup avocado or coconut oil
  • 1 teaspoon vanilla extract

Instructions
 

  • Prep: Preheat oven to 350°F. Line an 8×8 inch pan with parchment.
  • Mix Dry Ingredients: Combine all dry ingredients in a large bowl.
  • Create Binding Mixture: Whisk together honey, oil, and vanilla.
  • Combine: Pour wet mixture over dry ingredients and stir until evenly coated.
  • Press Firmly: Transfer to pan and press down VERY firmly - this is crucial for bars that hold together!
  • Bake: 20-25 minutes until golden brown.
  • Cool Completely: Let cool entirely before cutting (patience is key!).

Notes

Pro Tips

  • Press bars down as hard as possible before baking
  • Wait for complete cooling before cutting
  • Store in fridge for firmer texture
  • Double the batch - you'll want more!

Make It Your Own

Customize these bars to your taste:
  • Swap goji berries for dried cranberries or chopped dates
  • Add dark chocolate chips for antioxidants
  • Try different nut combinations
  • Add ground flaxseed for extra omega-3s
Calories: 122
Total Fat: 7.9g
Total Carbohydrates: 12g
  • Dietary Fiber: 3.5g
  • Total Sugars: 3.1g
    Protein: 5g

Key Nutritional Highlights:

 
  • Net Carbs: 10.8g per bar
  • Omega-3 ALA: ~1.2g per bar (from chia seeds)
  • Magnesium: ~45mg per bar (great for perimenopause!)
  • Calcium: ~35mg per bar (bone health support)

Why These Numbers Rock for Perimenopause:

 
  •  Balanced macros - healthy fats, complex carbs, plant protein
     High in healthy fats (7.9g) for hormone production
     Good fiber content for estrogen metabolism
     Natural sugars from goji berries and honey (no refined sugar!)
     Omega-3s for inflammation support
     Magnesium for sleep and mood support