This recipe for Eggless Whole Wheat and Oats Figs Bar came out as a result of an experimental bake and I was so glad to have given it a try. Not only are these bars delicious but they are full of nutrients and low on calories. They are perfect for an evening snack or even as a breakfast when you are in a hurry.
I had some dried figs lying around the house for long. No-one just wanted to put their hands on them. In one of the healthy baking groups on Facebook that I am a member of, figs were the theme of the baking ingredient for this month of August. Ever since it was declared on the group, it had been on my mind to utilize these unused figs in some way or the other. After giving it a lot of thought, I decided to prepare these snack bars with figs sandwiched between the layers of whole wheat and oats.
Figs are a good source of soluble fiber which helps in keeping you full for longer periods of time and relieves constipation. Its high mucilage content helps to heal and protect sore throats. Figs contain more calcium than most other fruits. Consuming dried figs can help you meet your daily potassium needs and help lower your blood pressure. Dried figs can also help you meet your iron needs. Figs remove harmful oestrogen from body and thus help in regulating women health issues such as menopausal problems, ovarian and breast cancer, weight gain and mood swings.
Oats is a low calorie food which slows digestion and makes you feel full longer. Thus, reducing your cravings and helping you shed a few pounds. Oats are loaded with dietary fiber and the antioxidants present in oats are beneficial for heart disease and the dietary fibers help lower the bad cholesterol. Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. Since oats help stabilize blood sugar and reduce risk of type-2 diabetes, diabetics should consume oats regularly. Oats are also a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.
Baking with whole wheat flour is healthier, mainly due to the fiber content, which will help stabilize blood sugar levels when consuming sugary pastries. Additionally, dietary fiber prevents constipation, lowers blood cholesterol and promotes weight loss. There is more nutritional value in whole-wheat flour than white flours. Whole-wheat contains more vitamins such as B1, B3 and B5. White flours have the same vitamins but lower in content due to the refining process.
Jaggery is not chemically processed, so it is free from many chemical agents that are involved in industrial manufacturing of white sugar. Jaggery contains natural phyto-chemicals, which activates the digestion and helps in correcting digestive problems. It acts as a blood purifier and helps to eliminate toxins from the body. It helps to boost energy and is an aid for various health ailments.
The baked loaf was a beautiful shade of golden on top. When cut to pieces, the bars were perfectly moist and sweet. The sandwiched layer of prepared fig jam gave an amazing taste to the recipe. The oats gave the bake a nice texture and the bars were loved by everyone at home. In-fact, they were loved so much that I baked them twice within the last ten days. These bars with its amazing benefits to offer are a part of my must have recipes from now on.
I hope you enjoy the recipe as much as we did. Do let me know how it turned out for you. Happy Baking!!
RECIPE FOR EGGLESS WHOLE-WHEAT AND OATS FIGS BAR:
Preparation Time: 20 minutes
Baking Time: 30 minutes
Total Time: 50 minutes
1 cup grounded oats
1 cup whole wheat flour
1 cup chopped dried figs (about 20 regular size)
1 tbsp lemon juice
1/2 cup water
¾ cup jaggery
½ tsp baking soda
¼ tsp salt
1/3 cup melted ghee
½ cup curd
1 tbsp milk
- In a small pan, add chopped figs, lemon juice and water. Turn on the heat and let them simmer for 10 minutes. Turn off the heat and let them cool.
- Ground the fig mix in a grinder to form a smooth paste.
- In a large bowl, mix ground oats, whole wheat flour, jaggery, baking soda and salt.
- In a small bowl whisk the melted ghee and curd in a bowl.
- Add to the oats mixture. Add milk and combine to form a soft dough consistency.
- Preheat the oven to 170 degree Celsius and line the baking pan with parchment paper.
- Take half of the dough and place evenly in the baking pan.
- Top the fig mix on this layer.
- Add the remaining dough on top of fig layer. Press with hands to even out.
- Bake for 30 minutes in the preheated oven. Place on a rack to cool.
- Let the loaf cool down completely. Dice it into thin square pieces to make bars. Enjoy with a hot cup of tea or coffee.
- Store in an airtight container.
- The sweetness in the recipe may be adjusted according to your taste. This recipe has sweetness keeping kids in mind. If planning to make it less sweeter, jaggery can be reduced to ½ cup.
- Do not cut the bars until the loaf is completely cool. Because of presence of oats, the hot loaf may crumble and you may not get proper bars.
- A multi layer loaf can also be made. Increase the amount of figs appropriately. This recipe uses figs for a single layer.
- Butter may also be used instead of ghee in the recipe.
- If using large sized figs, reduce the number of figs to about 12. Though the cup measurement remains the same.