Cranberry-Ginger Bars

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These deliciously tart dessert bars fit the bill for nearly anyone, and what’s better than a dessert full of digestive assistance? Cranberries and ginger are both great for digestion, and even though they’re gluten free, the bars don’t have any starches or gums (which are terrible for tummies). They also contain algae oil for a burst of monounsaturated fats; a single tablespoon of algae oil has the MUFA content of an entire avocado. Outside of being delectable and nutritious, to create both the crust and the crumble on top you only need to make one dough; it works for both parts.

Further Food Nutritionist Commentary:

With 4 grams of protein & fiber per serving, these bars will keep you full & satisfied. Algae oil is an excellent source of monounsaturated fats, which help to reduce the level of LDL (bad) cholesterol in your blood, lowering your risk of a heart attack or stroke. Swerve (AKA erythritol) is a low-calorie sugar substitute that does not have the digestive issues associated with other sugar alcohols. However, using erythritol in large doses can cause GI upset. Cranberries are an excellent source of vitamin C and fiber. A serving provides vitamin C, which helps your immune system and also works as an antioxidant.

By Alex Lane MS, RDN/LD

Cranberry-Ginger Bars

  • Prep Time: 10-15 mins
  • Cook Time: 30 mins
  • Servings: 15

Ingredients

Cranberry-ginger filling:

3 cups cranberries

1 cup water

¾ cup Swerve or erythritol (use sugar if preferred)

½ cup honey or coconut nectar

2 thick slices fresh ginger

juice and zest of one orange

 

Crust and Crumble:

1 ½ cups almond meal

½ cup Swerve or erythritol (use sugar if preferred)

1/3 cup Thrive algae oil

3 tablespoons coconut flour

1 ½ teaspoon dried ginger

¾ teaspoon salt

Instructions

  1. For the cranberry filling, cook all ingredients in a medium sauce pot over medium heat until cranberries have broken down,  about 10-15 minutes.
  2. Let cool and remove the ginger slices from the mix.
  3. Now for the crust, mix all dry ingredients together with a whisk to remove any lumps.
  4. Add oil and stir to combine until crumbly texture forms.
  5. Press 2/3 of mixture into 8 inch baking dish and bake until lightly golden, about 10 minutes
  6. Remove from oven and pour cooled cranberry filling on top.
  7. Scatter remaining crumble mix across the cranberry filling.
  8. Bake until lightly golden, about 20 minutes.
For the cranberry filling, cook all ingredients in a medium sauce pot over medium heat until cranberries have broken down,  about 10-15 minutes. Let cool and remove the ginger slices from the mix. Now for the crust, mix all dry ingredients together with a whisk to remove any lumps. Add oil and stir to combine until crumbly texture forms. Press 2/3 of mixture into 8 inch baking dish and bake until lightly golden, about 10 minutes Remove from oven and pour cooled cranberry filling on top. Scatter remaining crumble mix across the cranberry filling. Bake until lightly golden, about 20 minutes.

Nutrition Information

Per Serving:  Calories: 156; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 136mg; Potassium: 3mg; Carbohydrate: 13g; Fiber: 3g; Sugar: 9g; Protein: 3g

Nutrition Bonus:   Iron: 4%

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