A Simple Recipe for American Heart Month
Nearly 1 in 4 deaths in 2023 was attributed to heart disease, and high blood pressure continues to be one of the most significant risk factors. Almost half of U.S. adults live with high blood pressure, yet only one in four has it under control.
Managing a healthy eating pattern to decrease the risk of chronic diseases, such as heart disease, can sometimes feel overwhelming and stressful. Stress can put extra strain on the heart, but there are simple ways to care for your health, even on a tight budget. Many low-cost foods – often available at community food pantries, discount stores, or grocery stores – can help support heart health. The recipe below contains everyday ingredients that are inexpensive, easy to find, and full of nutrients. With just a few basics, you can create meals that sustain, nourish, and help take care of your heart.
Peanut Butter and Jelly Granola Bars
Prep time: 20 minutes
Servings: 6 bars
Serving size: 1 bar
Ingredients
· 1-1/2 cups oats
· ¼ cup peanut butter
· 2 Tbsp brown sugar
· 1 Tbsp canola or olive oil
· ¼ tsp salt
· ½ cup jam, flavor of choice (low sugar, if available)
· ½ cup chopped nuts, optional
Directions
1. Preheat oven to 350 degrees. Wash your hands!
2. Line a a 9 x 5-inch loaf pan or an 8-inch baking with foil or parchment paper. Spray foil or parchment-lined pan with non-stick spray.
3. Place the peanut butter, brown sugar, oil, salt, and jelly in a saucepan over medium heat.
4. Cook for 3 minutes, stirring frequently.
5. Remove from heat and stir in oats until well coated.
6. Evenly press oat mixture into the lined pan. Press in the chopped nuts (if using).
7. Place in the oven for 18 minutes. Let cool then cut into 6 bars.
Total Calories 150
Total Fat 5 g
Saturated Fat 0.5 g
Sodium 165 mg
Carbohydrates 15 g
Dietary Fiber 2 g
Protein 2 g
Dietitian Note:
For crunchier oats, bake the plain oats for 10 minutes in the oven on a baking sheet before mixing it with the peanut butter and jelly sauce.
Pair a bar with scrambled eggs for a filling breakfast or with a cheese stick for a balanced snack!