Mysty PfefferA wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!
Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.
Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).
Benefits of Raspberry Millet Breakfast Bars
Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!
The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)
They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.
It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!
Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!
Blessed is everyone who fears the Lord,
Psalm 128:1-3 ESV – Blessed Is Everyone Who Fears the LORD – Bible Gateway
    who walks in his ways!
You shall eat the fruit of the labor of your hands;
    you shall be blessed, and it shall be well with you.
Raspberry Millet Breakfast Bars
Ingredients
- 1/4 Cup Applesauce no added sugar
- 2 Tbsp Extra Virgin Olive Oil
- 1 Egg
- 1 tsp Vanilla
- 1/2 tsp baking powder
- 1/2 tsp apple cider vinegar
- 2 Tbsp Maple Syrup
- 1/2 Cup Oats
- 1 Cup Millet ground
- 1/2 Cup Almond Flour optional, substitute oat or more millet
- 2 Tbsp Arrowroot Flour
- 1/2 tsp xanthan gum
- 2 Tbsp flaxseed milled
Raspberry Filling
- 1 cup Raspberries
- 3 Prunes
- 3 Dates
- 1 Tbsp Maple Syrup
Instructions
- Combine all the wet ingredients into a bowl and mix well.
- Add the dry ingredients and combine until well blended and a dough forms.
- Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.
Raspberry Filling
- Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.
- About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.
- Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.
- Bake at 350 degrees for 20 minutes or until light brown.
Nutrition
I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!
Enjoy!
References:
Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.
