Raspberry Omega-3 Bars

Healthy does not always mean low fat/low calorie, these bars loaded with Omega 3’s, fiber, and healthy fats will keep you full all day and help fuel your adventures on the mountain. If you want to make this even healthier you can omit the Raspberry preserves and make “chia seed Jam” (recipe at the bottom).

2.5 Tablespoons Chia Seed

1/2 Cup Flax Seeds

5 Cups Rolled Oats

3 Cups All Purpose Flour

1lbs Melted Butter (Save more fat by substituting half the butter for unsweetened applesauce)

1 Cups Brown Sugar

1 Cups Walnuts Toasted

1 teaspoons Salt

1.5 teaspoons baking soda

3 Cups Raspberry Preserves/Jelly


  1. Pre-Heat Oven to 350F
  2. Ground Flax Seeds until coarse in a blender or spice grinder
  3. Combine all ingredients expect raspberry preserves, mix well
  4. Reserve four cups of the mixture and press the remaining into a well oiled baking pan
  5. Bake ten minutes or until very light brown; this will become the crust
  6. Let the crust cool for thirty minutes
  7. Spread preserves on the crust and sprinkle the remaining oat/seed mixture on top
  8. Bake for twenty minutes or until light brown
  9. Let cool and then cut


Chia Seed Jam

  • 1 Pound of Raspberries (feel free to use Black or Blue Berries to make this as well)
  • 2 Tablespoons chia seeds
  • 1/4 cup of sweetener (optional) Sugar is fine, local honey is great during allergy season to give your system a boost, and if you have any risk of diabetes you can use Agave Syrup as a low Glycemic index option.

Add the fruit, along with a little sweetener if you wish, to a medium saucepan set over medium heat. The amount of sweetener needed, if any, can really vary, depending on your fruit. So if you want to wait until the end of the process to taste and then sweeten if necessary, you can. Once the berries heat up, they’ll start to liquefy. Carefully smash the fruit with a masher or fork until you reach the consistency you’d like. Allow the fruit to come to a boil, and let it continue to boil until it begins to break down and form a saucy consistency, about five minutes. At this point, you can taste your jam and see if you want to add a bit of sweetener. Add it in and stir until it tastes just right. Stir in two tablespoons of chia seeds and let cook for another minute. Stir again and remove from the heat. Let it sit so the chia seeds can work their magic and turn your lightly cooked fruit into an incredible, healthy jam. It should take about 10 minutes until it’s set and ready to eat. The jam will continue to thicken as it cools.

If the jam seems a little thin, add another teaspoon or two of chia seeds, stir, and let sit for another 10 minutes

Leave your comment