My daughter Meghan hasn’t been eating very well lately, so I’ve been thinking of gentle ways to add more nutritious foods into her diet. I’m not ready to become a “sneaky chef,” but I do believe it’s fine to get creative and offer wholesome options that include a wider variety of ingredients.
Alone, some of these foods are hit-or-miss: oatmeal sometimes gets eaten, carrots rarely, apples about half the time, walnuts almost never, and eggs only on a good day. I thought combining several of those items into a sweet, dense bar would be an easy way to sneak in nutrients—oats, grated carrot and apple, a bit of honey, eggs, coconut oil, walnuts, and warming spices. Surely a tasty bar would win her over, right?
As it turned out, not right. When I offered her one of the bars, she refused it outright. She reacted like I’d handed her something dreadful; she cried and pushed it away. It seemed completely out of proportion until I checked her mouth and felt a bulge way in the back—a molar working its way through.
That explained everything. Meghan gets fussier whenever she’s teething, and I had forgotten that a new tooth can affect appetite and mood. Once I realized she was teething, the refusal made sense. I don’t force her to eat, so I let it go. In the meantime, Tim and I enjoyed the bars while we wait for the tooth to come in and for her appetite to return to normal.
Goodness Bars
Author: Healthy Happy Mama
Total Time: 25 minutes | Yield: 12 bars
Description
A hearty, moist bar packed with oats, grated carrot and apple, a touch of honey and warming spices, plus a crunchy hit of walnuts. These are versatile: a snack, an on-the-go breakfast, or a healthier dessert option.
Ingredients
- 1 medium carrot, grated
- 1 medium apple, peeled, cored, and grated
- 2 cups oats
- 1/2 cup honey
- 1/4 cup coconut oil, melted
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon ground allspice
- 2 eggs
- 1/2 cup walnuts, chopped (optional)
Instructions
- Preheat the oven to 350°F (175°C). Lightly oil an 8×8-inch baking pan and set it aside.
- In a medium bowl, combine the grated carrot and apple, oats, honey, melted coconut oil, vanilla, allspice, eggs, and chopped walnuts. Mix until everything is evenly distributed.
- Press the mixture firmly into the prepared pan using a spatula so it will hold together when baked.
- Bake for about 20 minutes or until set and lightly golden on top. Allow the pan to cool before cutting into 12 squares.
I love that these bars are filling and moist, with a pleasant crunch from the walnuts. If you prefer no nuts, omit them or substitute with sunflower seeds or extra oats. You can also adjust the sweetness by varying the honey to taste. Once the teething phase passes, these are likely to be a hit with picky little ones.
These bars work well as a snack, a quick breakfast with a yogurt on the side, or a simple dessert. Store them in an airtight container at room temperature for a few days or refrigerate for longer freshness.
Nutrition (per bar)
- Serving Size: 1 bar
- Calories: 237
- Sugar: 13.4 g
- Sodium: 18.9 mg
- Fat: 10.6 g
- Carbohydrates: 32 g
- Protein: 6.5 g
Thank you to everyone who shared kind and reassuring comments on an earlier post about picky eating. Hearing other parents’ experiences made me feel less isolated during Meghan’s picky phase. Every child goes through changes, and with a bit of patience and creativity, good eating habits usually return. Enjoy these Goodness Bars—and tweak the recipe to suit your family’s preferences.