Superfood Energy Granola Bars ft. 4MB

January, 16 2024 | by EASTON GILOWSKI

In the bustling world of snack options, the choice between homemade superfood energy granola bars and store-bought counterparts can be a game-changer.

While store-bought granola bars offer convenience, they often come packed with added sugars, preservatives, and mysterious ingredients that can leave health-conscious consumers wary.

On the flip side, crafting your own superfood energy bars allows you to control every ingredient, ensuring a nutrient-packed powerhouse that aligns with your dietary needs and flavor preferences.

With wholesome ingredients like nuts, seeds, dried fruits, and nutrient-rich superfoods such as medicinal mushroom extracts, chia seeds, hemp hearts, and dried berries, homemade granola bars not only provide sustained energy but also a burst of essential nutrients.

By opting for homemade, you can indulge in a delicious snack that fuels your body with goodness, all while knowing exactly what goes into every bite.

And, with this recipe you can find calm in your day by adding the 4 Mushroom Balance Blend, a unique combination of Reishi, Lion's Mane, Maitake, and Shiitake mushroom extracts. This blend is designed to counter daily stress and prepare your body for a rejuvenating sleep.

Reishi Mushroom for Sleep Enhancement

Reishi mushrooms, known for their calming properties, are essential for good sleep and overall health. They boost sleep-promoting neurotransmitters and positively impact gut microbiota, affecting rest through the gut-brain connection [1,2]. Studies have shown that Reishi can increase total sleep duration and enhance non-rapid eye movement (NREM) sleep, allowing for more profound rest [1,2]. It also regulates cytokines like TNF-alpha, promoting NREM sleep and reducing stress through improved sleep quality [1,2].

Lion’s Mane: Brain Health Support

Lion's Mane mushroom, with its unique hericenones and erinacines, supports neurogenesis and mental function, which is crucial for maintaining memory [3]. These compounds have been found to reverse memory decline in mice by stimulating cell growth in the hippocampus of the brain [3]. Lion’s Mane also boosts nerve growth factor (NGF) production, which is vital for nerve cells' health and cognitive function [4,5].

Maitake and Shiitake: Antioxidant Powerhouses for Well-Being

Ergothioneine, found in Maitake and Shiitake mushrooms, is a powerful antioxidant that supports cellular health and combats various health issues [6]. As oxidative stress contributes to diseases like cardiovascular disease and diabetes, ergothioneine-rich supplements can significantly reduce risk factors related to these conditions [6]. Consuming these mushrooms can enhance cognitive function, improve exercise performance, and offer numerous health benefits, effectively countering the adverse effects of oxidative stress.

Superfood Energy Granola Bars with Balance Blend

INGREDIENTS

Granola Mix  

1/2 cup almonds  

1/2 cup cashews  

1/2 cup shredded coconut  

1/2 cup hazelnuts  

1/3 cup pumpkin seeds  

1/3 sunflower seeds  

1 cup gluten free oats  

Optional: dried fruit of choice or dark chocolate bits

Coating 

1/2 cup honey  

1/2 cup tahini  

1/2 cup almond butter  

4 tbsp coconut oil  

1 tsp @eversiowellness functional mushroom blend  

2 tsp cinnamon  

1 tsp sea salt

DIRECTIONS

1Spread all your nuts, seeds, and coconut on a baking sheet and bake for 15 minutes at 325 degrees.

2. While these are roasting, in a medium saucepan on low heat add in all your coating ingredients and mix until all melted together.  

3. Place your roasted nuts and seeds into a large bowl and add your oats and mix in your coating.

4. Line a square baking dish with parchment paper and fill it with your granola mixture. Press this down with parchment paper to make sure it all sticks together and is packed together tightly.

5. Place it in the freezer for 1-2 hours to harden and then cut into bars. (Store in fridge or freezer).

 

References

[9] Yao C, Wang Z, Jiang H, Yan R, Huang Q, Wang Y, Xie H, Zou Y, Yu Y, Lv L. Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Sci Rep. 2021 Jul 1;11(1):13660. doi: 10.1038/s41598-021-92913-6. PMID: 34211003; PMCID: PMC8249598.

[10] Cui XY, Cui SY, Zhang J, Wang ZJ, Yu B, Sheng ZF, Zhang XQ, Zhang YH. Extract of Ganoderma lucidum prolongs sleep time in rats. J Ethnopharmacol. 2012 Feb 15;139(3):796-800. doi: 10.1016/j.jep.2011.12.020. Epub 2011 Dec 21. PMID: 22207209.

[11] Ratto D, Corana F, Mannucci B, Priori EC, Cobelli F, Roda E, Ferrari B, Occhinegro A, Di Iorio C, De Luca F, Cesaroni V, Girometta C, Bottone MG, Savino E, Kawagishi H, Rossi P. Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging.Nutrients. 2019 Mar 27;11(4):715. doi: 10.3390/nu11040715. PMID: 30934760; PMCID: PMC6521003.

[12] Ryu SH, Hong SM, Khan Z, Lee SK, Vishwanath M, Turk A, Yeon SW, Jo YH, Lee DH, Lee JK, Hwang BY, Jung JK, Kim SY, Lee MK. Neurotrophic isoindolinones from the fruiting bodies of Hericium erinaceus. Bioorg Med Chem Lett. 2021 Jan 1;31:127714. doi: 10.1016/j.bmcl.2020.127714. Epub 2020 Nov 25. PMID: 33246107.

[13] Conner JM, Franks KM, Titterness AK, Russell K, Merrill DA, Christie BR, Sejnowski TJ, Tuszynski MH. NGF is essential for hippocampal plasticity and learning. J Neurosci. 2009 Sep 2;29(35):10883-9. doi: 10.1523/JNEUROSCI.2594-09.2009. PMID: 19726646; PMCID: PMC2765804.

[14] Fu TT, Shen L. Ergothioneine as a Natural Antioxidant Against Oxidative Stress-Related Diseases. Front Pharmacol. 2022 Mar 18;13:850813. doi: 10.3389/fphar.2022.850813. PMID: 35370675; PMCID: PMC8971627.

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