{"id":140,"date":"2026-03-23T19:02:55","date_gmt":"2026-03-23T19:02:55","guid":{"rendered":"https:\/\/vikihealthyliving.com\/blog\/?p=140"},"modified":"2026-03-23T19:02:56","modified_gmt":"2026-03-23T19:02:56","slug":"no-bake-peanut-butter-oat-bars-with-extra-fibre","status":"publish","type":"post","link":"https:\/\/vikihealthyliving.com\/blog\/no-bake-peanut-butter-oat-bars-with-extra-fibre","title":{"rendered":"No-bake Peanut Butter Oat Bars with extra fibre"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">These no-bake bars are a simple and nourishing snack made with oats, seeds, and peanut butter. They\u2019re rich in fibre, healthy fats, and plant-based protein to help keep you feeling full and support <strong>steady energy levels throughout the day<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re looking to support <strong>healthy weight loss or balance your hormones<\/strong>, a personalised approach can make a big difference. I offer nutritional therapy tailored to your individual needs \u2014 you can learn more about working with me on my website:<mark style=\"background-color:#fcb900\" class=\"has-inline-color has-black-color\"> <a href=\"https:\/\/vikihealthyliving.com\/\" title=\"\">https:\/\/vikihealthyliving.com\/<\/a><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"677\" height=\"902\" src=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-1.png\" alt=\"\" class=\"wp-image-141\" style=\"aspect-ratio:0.750567781345446;width:615px;height:auto\" srcset=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-1.png 677w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-1-225x300.png 225w\" sizes=\"(max-width: 677px) 100vw, 677px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Ingredients:<\/mark><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200g peanut butter<\/li>\n\n\n\n<li>15 g (1.5 heaped teaspoon) chia seeds<\/li>\n\n\n\n<li>15 g hempseeds (3 tsp)<\/li>\n\n\n\n<li>1.5 tsp chicory root fibre (5g) (optional)<\/li>\n\n\n\n<li>\u00be cup oats<\/li>\n\n\n\n<li>\u00bc cup oat bran<\/li>\n\n\n\n<li>1 tbsp raw honey<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Method<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In a bowl, add the <strong>peanut butter, seeds, chicory root fiber, and honey<\/strong>. Mix thoroughly until smooth and combined.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stir in the <strong>oats and oat bran<\/strong> until everything is evenly coated. Transfer the mixture to a small tray or baking dish lined with parchment paper. Press it down firmly and smooth out the top. Refrigerate for at least <strong>2\u20133 hours<\/strong> until set.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Slice into squares and enjoy!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"850\" src=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-6-1024x850.png\" alt=\"\" class=\"wp-image-147\" style=\"width:801px;height:auto\" srcset=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-6-1024x850.png 1024w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-6-300x249.png 300w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-6-768x637.png 768w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2026\/03\/image-6.png 1293w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Nutrition Information<\/mark><\/strong><\/td><td>Per 1 Serving \u2014 100g %Reference Intake RI<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Energy <\/strong>2079.3kJ \/&nbsp;496.6 kcal<\/td><td>25%<\/td><\/tr><tr><td><strong>Fat <\/strong>34g<\/td><td>49%<\/td><\/tr><tr><td>Of which Saturates 5.2g<\/td><td>26%<\/td><\/tr><tr><td>Of which Mono-unsaturates 16.2g<\/td><td><\/td><\/tr><tr><td>Of which Poly-unsaturates 8.9g<\/td><td><\/td><\/tr><tr><td><strong>Carbohydrate <\/strong>26.9g<\/td><td><\/td><\/tr><tr><td>Of which Sugars 8.2g<\/td><td><\/td><\/tr><tr><td>Of which Starches 15.6g<\/td><td><\/td><\/tr><tr><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>Fibre <\/strong>11.1g<\/mark><\/td><td><\/td><\/tr><tr><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>Protein <\/strong>20.2g<\/mark><\/td><td>40%<\/td><\/tr><tr><td><strong>Salt <\/strong>0g<\/td><td>0%<\/td><\/tr><tr><td><strong>Vitamin C <\/strong>0.1 mg<\/td><td>0%<\/td><\/tr><tr><td><strong>Vitamin A <\/strong>0.1&nbsp;\u00b5g<\/td><td>0%<\/td><\/tr><tr><td><strong>Calcium <\/strong>99.1mg<\/td><td>12%<\/td><\/tr><tr><td><strong>Iron <\/strong>3.3 mg<\/td><td>24%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">* Reference Intake Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Almonds: Health Benefits for Heart, Weight and Blood Sugar<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Almond<\/strong> are one of the most nutrient-dense nuts and have been widely studied for their role in supporting <strong>heart health, weight management, and blood sugar balance<\/strong> (Richardson et al. 2009).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Almonds and heart health<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Research over the past decade shows that almonds may help <strong>lower cholesterol levels<\/strong>, particularly LDL (\u201cbad\u201d) cholesterol. This is largely due to their high content of <strong>monounsaturated and polyunsaturated fats<\/strong>, which are known to support cardiovascular health and reduce the risk of heart disease (Richardson et al. 2009).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">A nutrient-rich snack<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds are packed with <strong>plant-based protein, dietary fibre, and essential nutrients<\/strong>. They are especially rich in <strong>vitamin E<\/strong>, a powerful antioxidant, as well as potassium and important trace minerals. Naturally <strong>low in sodium and high in potassium<\/strong>, almonds support overall health and wellbeing (Richardson et al. 2009).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Support for weight management<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Despite being energy-dense, almonds can actually support <strong>healthy weight management<\/strong>. Their combination of protein, fibre, and healthy fats helps promote <strong>fullness and reduce overeating<\/strong>. Research suggests that when eaten in moderation, nuts like almonds <strong>do not contribute to weight gain<\/strong> (Richardson et al. 2009).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Blood sugar balance and metabolic health<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Emerging evidence indicates that almonds may also help with <strong>blood sugar control<\/strong>, making them a smart choice for those looking to support <strong>metabolic health or reduce the risk of type 2 diabetes<\/strong> (Richardson et al. 2009).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Chia Seeds: Health Benefits for Heart, Blood Sugar and Gut Health<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chia seed<\/strong> (<em>Salvia hispanica L.<\/em>) have become increasingly popular thanks to their impressive nutritional profile and wide range of health benefits. They are naturally rich in <strong>omega-3 fatty acids, dietary fibre, and plant-based protein<\/strong>, making them a powerful addition to a healthy diet (Grancieri et al. 2019).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Rich in omega-3 and fibre<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chia seeds contain a high amount of <strong>omega-3 fatty acids<\/strong>, which support <strong>heart health and help reduce inflammation<\/strong>. They are also an excellent source of <strong>dietary fibre<\/strong>, which plays a key role in supporting <strong>gut health, digestion, and regular bowel movements<\/strong> (Grancieri et al. 2019).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Support for heart and metabolic health<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests that chia seeds may help support:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Healthy cholesterol levels<\/strong><\/li>\n\n\n\n<li><strong>Balanced blood sugar levels<\/strong><\/li>\n\n\n\n<li><strong>Healthy blood pressure<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These benefits make chia seeds particularly useful for those looking to improve <strong>heart health and overall metabolic balance<\/strong> (Grancieri et al. 2019).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">A satisfying and nourishing food<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Thanks to their combination of <strong>fibre, protein, and healthy fats<\/strong>, chia seeds can help promote <strong>fullness and stable energy levels throughout the day<\/strong>. This makes them a great addition to meals and snacks, especially for those working on <strong>weight management<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Peanuts: Are They Healthy for Weight Loss and Overall Health?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Peanut<\/strong> are often misunderstood due to their high fat content, but they can actually be a <strong>nutritious and supportive food for overall health and weight management<\/strong> when eaten in the right amounts (Ciftci &amp;Suna 2022).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Healthy fats and heart health<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Although peanuts are high in fat, the majority comes from <strong>unsaturated fats<\/strong>, which are beneficial for heart health. They are naturally <strong>low in saturated fat<\/strong> and contain no cholesterol, making them a heart-friendly choice when included as part of a balanced diet (Ciftci &amp;Suna 2022).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">A good source of protein and nutrients<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Peanuts are rich in <strong>plant-based protein<\/strong>, with a protein quality comparable to animal sources. As a legume, their nutritional profile is similar to foods like chickpeas and soybeans (Ciftci &amp;Suna 2022).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They also provide a wide range of essential nutrients, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B vitamins<\/strong> (important for energy production)<\/li>\n\n\n\n<li><strong>Vitamin E<\/strong> (a powerful antioxidant)<\/li>\n\n\n\n<li><strong>Dietary fibre<\/strong> (supports digestion and satiety) (Ciftci &amp;Suna 2022).<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Antioxidants and the benefits of roasting<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Peanuts contain natural antioxidants, including <strong>tocopherols<\/strong>. Interestingly, <strong>roasting peanuts can increase their antioxidant capacity<\/strong>, due to natural chemical reactions that enhance beneficial compounds. Some studies suggest roasted peanuts may contain antioxidant levels comparable to berries, although more research is needed (Ciftci &amp;Suna 2022).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Peanuts and weight management<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Despite being calorie-dense, research shows that <strong>regular consumption of peanuts and other nuts is not linked to weight gain when eaten in moderation<\/strong>. In fact, they may support <strong>healthy weight management<\/strong> by:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increasing <strong>fullness and satiety<\/strong><\/li>\n\n\n\n<li>Reducing overall calorie intake<\/li>\n\n\n\n<li>Slightly increasing energy expenditure (Ciftci &amp;Suna 2022)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">However, portion size is important. Overeating \u2014 for example, significantly increasing intake such as large amounts of peanut butter \u2014 may lead to weight gain.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Chicory Root Fibre: Benefits for Gut Health, Blood Sugar and Weight Management<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chicory root<\/strong> is a rich source of <strong>inulin<\/strong>, a type of dietary fibre that has gained attention for its role in supporting <strong>gut health, metabolism, and weight management<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Supports beneficial gut bacteria<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chicory root fibre acts as a <strong>prebiotic<\/strong>, meaning it feeds beneficial gut bacteria. Research shows that supplementation can increase levels of helpful microbes such as <strong>Bifidobacterium<\/strong> and <strong>Anaerostipes<\/strong>, which play a role in producing important compounds for gut and metabolic health (Omary <em>et al<\/em>. 2025).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These bacteria help produce <strong>Short-chain fatty acids<\/strong> like <strong>Butyrate<\/strong> and <strong>Acetate<\/strong>, which support the gut lining, reduce inflammation, and influence metabolism (Omary <em>et al<\/em>. 2025).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Benefits for blood sugar and metabolic health<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A 12-week clinical study found that chicory root fibre may help improve:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Insulin sensitivity<\/strong><\/li>\n\n\n\n<li><strong>Blood lipid levels (including triglycerides)<\/strong><\/li>\n\n\n\n<li><strong>Fat storage in the liver<\/strong> (Omary <em>et al<\/em>. 2025)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These changes suggest that increasing intake of slowly fermented fibres like chicory root may support <strong>better blood sugar control and overall metabolic health<\/strong> (Omary <em>et al<\/em>. 2025).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Tolerance and digestion<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chicory root fibre is generally well tolerated, especially when introduced gradually. Some people may experience mild digestive symptoms such as <strong>increased gas<\/strong>, which is common when increasing fibre intake.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Potential support for weight management<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Although this particular study did not show significant weight loss over 12 weeks, it did find positive changes in how the body stores and uses fat. For example, there were improvements in fat cells and markers of metabolic health, which may support long-term weight management (Reimer <em>et al<\/em>. 2023).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other research, including a meta-analysis, suggests that chicory root fibre may help support:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduced body weight and BMI<\/strong><\/li>\n\n\n\n<li><strong>Lower body fat and waist circumference<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These effects may be linked to improved gut microbiota balance, increased satiety, and better metabolic regulation (Reimer <em>et al<\/em>. 2023).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Hemp Seeds: The Nutrient-Dense Superfood Your Diet Might Be Missing<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">These small but powerful seeds are packed with <strong>healthy fats, complete protein, dietary fibre, and essential minerals<\/strong>, making them a valuable addition to a balanced diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you&#8217;re focused on heart health, digestion, or plant-based nutrition, hemp seeds deliver benefits backed by scientific research.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Rich in Heart-Healthy Fats<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One of the standout benefits of hemp seeds is their exceptional fat profile. Hempseed oil contains <strong>up to 90% unsaturated fatty acids<\/strong>, with <strong>70\u201380% coming from polyunsaturated fatty acids (PUFAs)<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These healthy fats are known to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Support cardiovascular health<\/li>\n\n\n\n<li>Help reduce inflammation<\/li>\n\n\n\n<li>Contribute to balanced cholesterol levels<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">At the same time, hemp seeds are naturally <strong>low in saturated fats<\/strong>, making them a smart choice for heart-conscious diets (Farinon et al. 2020).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">A Complete Plant-Based Protein Source<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp seeds are a <strong>complete protein<\/strong> (comparable digestibility to legumes like lentils), meaning they provide all the <strong>essential amino acids (EAAs)<\/strong> your body needs (Farinon et al. 2020).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even better, removing the outer shell (hulled hemp seeds) can increase protein digestibility from <strong>~85% to nearly 95%<\/strong> (Farinon et al. 2020).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">High in Fibre for Gut Health<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp seeds are an excellent source of <strong>dietary fibre<\/strong>, particularly <strong>insoluble fibre<\/strong>, which plays a vital role in digestive health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Benefits of hemp fibre include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improved <strong>insulin sensitivity<\/strong><\/li>\n\n\n\n<li>Better <strong>appetite control<\/strong> and reduced overeating<\/li>\n\n\n\n<li>Support for <strong>weight management<\/strong><\/li>\n\n\n\n<li>Lower <strong>LDL (\u201cbad\u201d) cholesterol<\/strong> levels (Farinon et al. 2020).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because this fibre isn\u2019t digested in the small intestine, it reaches the colon where it feeds beneficial gut bacteria. This process produces <strong>short-chain fatty acids<\/strong>, which have <strong>anti-inflammatory and potential anti-cancer properties<\/strong> (Farinon et al. 2020).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Packed with Essential Minerals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp seeds also provide a wide spectrum of essential nutrients:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Macro-minerals:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Phosphorus (P)<\/li>\n\n\n\n<li>Potassium (K)<\/li>\n\n\n\n<li>Magnesium (Mg)<\/li>\n\n\n\n<li>Calcium (Ca)<\/li>\n\n\n\n<li>Sodium (Na)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trace elements:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iron (Fe)<\/li>\n\n\n\n<li>Zinc (Zn)<\/li>\n\n\n\n<li>Manganese (Mn)<\/li>\n\n\n\n<li>Copper (Cu)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These minerals support everything from <strong>bone health and energy production<\/strong> to <strong>immune function and oxygen transport<\/strong> (Farinon et al. 2020).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><mark style=\"background-color:#7bdcb5\" class=\"has-inline-color has-black-color\">Looking for personalised support?<\/mark><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re looking to support <strong>healthy weight loss or balance your hormones<\/strong>, a personalised approach can make a big difference. I offer nutritional therapy tailored to your individual needs \u2014 you can learn more about working with me on my website:<mark style=\"background-color:#7bdcb5\" class=\"has-inline-color\"> <a href=\"https:\/\/vikihealthyliving.com\/\" title=\"\">https:\/\/vikihealthyliving.com\/<\/a><\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ciftci, S. Suna, G. (2022). &#8216;Functional components of peanuts (Arachis Hypogaea L.) and health benefits: A review&#8217;, <em>Future Foods <\/em>(5)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Farinon, B. et al. (2020). &#8216;The Seed of Industrial Hemp (<em>Cannabis sativa<\/em>\u00a0L.): Nutritional Quality and Potential Functionality for Human Health and Nutrition&#8217; <em>Nutrients<\/em> (12)7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grancieri, M. et al. (2019). &#8216;Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review&#8217;, <em>Comprehensive Reviews in Food Science and Food Safety<\/em>, 19<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a>Omary, L. <em>et al<\/em>. <\/a>(2025). \u2018Intrinsic chicory root fibres modulate colonic microbial butyrate-producing pathways and improve insulin sensitivity in individuals with obesity\u2019, <em>Cell Reports Medicine, <\/em>6(7), pp.1-17<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reimer, A.R. <em>et al<\/em>. (2025). \u2018The effects of chicory inulin-type fructans supplementation on weight management outcomes: systematic review, meta-analysis, and meta-regression of randomized controlled trials\u2019, <em>The American Journal of Clinical Nutrition, <\/em>120(5), pp. 1245-1258<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Richardson, D.P. (2009). &#8216;The nutritional and health benefits of almonds: a healthy food choice&#8217;,<em> International Food Information Service<\/em> (6)4.pp. 41-50 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>These no-bake bars are a simple and nourishing snack made with oats, seeds, and peanut butter. They\u2019re rich in fibre, healthy fats, and plant-based protein to help keep you feeling full and support steady energy levels throughout the day. 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