Homemade Granola Bars – Blood Sugar-Friendly Snack for Midlife Women

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A Snack That Actually Supports Your Hormones

If you’ve ever felt your energy crash mid-afternoon, you’re not alone — blood sugar swings are common in menopause.

These homemade granola bars are an easy, hormone-friendly fix.

They’re full of fiber, protein, and healthy fats that keep your energy steady and cravings in check, without added junk.

They’re simple to make, taste amazing, and you can tweak them to fit your favorite nuts, seeds, or fruit.

Ingredients

2½ cups rolled oats
1¼ cups nuts and seeds*
¾ cup milled flax seed
½ cup honey
¼ cup coconut sugar (lower glycemic than refined sugar)
4 Tbsp coconut oil
2 tsp pure vanilla extract
1 cup unsweetened dried cranberries***
½ cup unsweetened shredded coconut
1 tsp cinnamon
½ tsp sea or mountain salt

Instructions

Preheat oven to 325°F. Combine oats, nuts/seeds, and flax in a large bowl. Spread on a baking sheet and toast 20 minutes, stirring occasionally.
In a microwave-safe bowl, combine honey, coconut sugar, coconut oil, and vanilla. Heat 1 minute, stir, then another 30–60 seconds until melted.
In another large bowl, mix cranberries, shredded coconut, cinnamon, and salt.
Add the toasted oat mixture to the cranberry mixture.
Pour the melted honey mixture over everything and stir until coated.
Spread evenly on a parchment-lined baking sheet. Press firmly with another parchment sheet on top.
Refrigerate for at least 2 hours, then cut into bars with a pizza slicer.

Cam’s Notes

I mix up my nuts and seeds — pumpkin, sunflower, almonds, hemp hearts, walnuts, and chia are favorites.
Avoid nuts with added oils or sugar. Trader Joe’s and Costco often have clean options.

If you can’t find unsweetened dried fruit, try cacao nibs. They add crunch and a little chocolate bite.

And yes, coconut sugar makes a difference! It’s lower on the glycemic index, which helps keep energy even.

Why It Works for Menopause

Fiber + protein = balanced blood sugar
Healthy fats = steady energy + hormone support
Low glycemic sweeteners = fewer energy dips
No refined oils or added sugar = reduced inflammation

This is the kind of recipe that nourishes your body and makes you feel good afterward — no crashes, no guilt.

Next Step: Nourish + Strengthen Together

Healthy snacks are just one piece of the puzzle. Pair these bars with movement that helps your body stay strong and steady.

Download the Free Menopause Strength Guide to build muscle, support hormones, and feel energized again.