Virtual Cafe

Welcome to the Virtual Café, offering fantastic Ideas and recopies to inspire and enjoy. The idea behind the Virtual café is to hopefully get people out of the same old same old foods that have become an everyday routine often restricting our nutritional intake, generally loaded with preservative and refined sugars. The virtual café is also a net work to share your recopies and ideas hopefully motivating people to make wiser choices moving forward into a healthier lifestyle.

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No bake ~ 5 Ingredient ~ Good for you Granola Bars | Natural Body Cafe

No bake ~ 5 Ingredient ~ Good for you Granola Bars

Saturday, April 21, 2018

Granola bars or flapjacks you find in shops are often heavily laden with sugar and saturated fat even if they are marketed as being ‘healthy’. I love Granola bars, they’re great when you need a sustainable energy boost. This is why I make my own as I know exactly what is going in them and that they’re delicious.

With a few simple switches, you can transform something that, when shop bought, is a naughty calorie bomb into a great, healthy snack. Don’t get me wrong, there are still sugars in this recipe. The difference though is that they are natural sugars. This doesn’t mean we can go crazy on them. Moderation is best. However, our bodies can process these natural sugars far better than the artificial variety.

So, let’s get started…..


  • 250g rolled oats



  • 125g almond butter



  • 70g sliced almonds



  • 70g diced dates



  • 40g Coconut Syrup

Optional Extras: chopped macadamia nuts, coconut flakes, raisins, chopped cherries, chopped walnuts, diced apricots.

Coconut syrup is used for sweetness, but you can also use agave or honey, for instance, if you prefer. Coconut Syrup is released a lot slower into the bloodstream, therefore results in less of an insulin spike than other options which is great news for our blood sugar.


  1. In a large mixing bowl place all the ingredients at the same time and stir really well until all are combined.



  2. Line a baking tray or cake tin with parchment paper.



  3. Pour all mixed ingredients into the tray or tin and press down really firmly so the mixture is flat and compressed.



  4. Put in the fridge for 3 hours, or until they are solid and firm.



  5. Cut into slices and enjoy!

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