🌾 Base: Protein Granola Bars for Breakfast

Base ingredients (for all versions):

• 2 cups rolled oats
• ½ cup nuts (almonds, walnuts, pistachios – depending on the type)
• ½ cup seeds (flaxseed, chia, sunflower – depending on the type)
• ½ cup nut butter or tahini (as binder)
• ⅓ cup honey, agave syrup, or grape molasses (petimezi – depending on the type)
• 1 tsp vanilla extract
• ½ tsp salt

Basic preparation:

1. Preheat the oven to 160°C (320°F) with fan.
2. In a bowl, mix the oats, nuts, seeds, protein powder, and salt.
3. In a small saucepan, warm the binder (nut butter or tahini) with the sweetener and vanilla until runny.
4. Pour the wet mixture into the dry mixture and mix well.
5. Press the mixture firmly into a baking tray lined with parchment paper.
6. Bake for 20–25 minutes until the edges are golden.
7. Let cool completely before cutting into bars.

1. Choleric (Hot & Dry)

Goal: Cooling, light, with mild flavors and ingredients that don’t raise body temperature.

• Nuts: Almonds (preferably raw) + walnuts.
• Seeds: Chia seeds, sunflower seeds.
• Binder: Tahini (white) or almond butter.
• Sweetener: Agave syrup or a small amount of honey.
• Additions: Orange zest, a little cinnamon, dried cranberries.
• Avoid: Too much honey, butter, excessive nuts.
• Why: The Choleric type has natural “heat” and a tendency toward bloating. Light, cooling ingredients balance him.

2. Melancholic (Cold & Dry)

Goal: Warm, nourishing, fatty, with ingredients that “lubricate” and provide energy.

• Nuts: Walnuts, cashews, almonds (toasted for warmth).
• Seeds: Flaxseed (ground), sesame.
• Binder: Cashew butter or tahini with a little dairy butter.
• Sweetener: Honey or grape molasses (petimezi) – rich in minerals.
• Additions: Cinnamon, nutmeg, dark chocolate (70%+), dried figs or apricots.
• Avoid: Raw nuts, overly light ingredients.
• Why: The Melancholic type needs warmth and “lubrication.” Rich, nourishing ingredients feed and ground him.

3. Phlegmatic (Cold & Wet)

Goal: Drying, spicy, light, with ingredients that boost metabolism.

• Nuts: Almonds, pistachios (dry, light).
• Seeds: Sunflower seeds, pumpkin seeds (toasted).
• Binder: Tahini (black or whole-grain) – more intense flavor.
• Sweetener: A small amount of honey or petimezi.
• Additions: Ginger (fresh or powdered), cinnamon, clove, a pinch of cayenne pepper, turmeric.
• Avoid: Too many sweets, butter, creams, excessive seeds.
• Why: The Phlegmatic type has moisture that weighs him down. Spicy spices “dry” and activate his metabolism.

4. Sanguine (Hot & Wet)

Goal: Mild, purifying, with fresh aromas and ingredients that support circulation.

• Nuts: Walnuts, pistachios, almonds.
• Seeds: Pumpkin seeds, chia, flaxseed.
• Binder: Tahini or almond butter.
• Sweetener: Grape molasses (petimezi) or agave syrup.
• Additions: Lemon or orange zest, cinnamon, a little pepper, dried cranberries or blueberries.
• Avoid: Excessive fats, too much sugar, heavy sweeteners.
• Why: The Sanguine type is hot and wet. He needs light, fresh ingredients that “open” circulation without overloading the system.

🍽️ How to Store:

• For Choleric & Sanguine: Store in the refrigerator (to keep them cool).
• For Melancholic: Store at room temperature (so they don’t become too cold).
• For Phlegmatic: Store in the freezer (take out one at a time to maintain texture).

Enjoy! 🌾

— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School NKUA

Book an appointment at NMD Praxis to find out which Hippocratic type you are, to understand what you need for your nutrition, and to learn what your specific body requires!