These Carrot Bars with Apricots and Coconut are a healthy and delicious snack made with wholesome ingredients like fresh carrots, dried apricots, peanuts, and coconut flakes. Naturally sweetened with apricots, these bars are a great option for a nutritious snack, breakfast on-the-go, or a healthy dessert. They’re easy to make, and the combination of flavors offers a delightful mix of sweet, nutty, and tropical tastes.
Ingredients:
- 150g (5.3 oz) carrots, peeled and chopped
- 100g (3.5 oz) dried apricots
- 60g (2 oz) peanuts, unsalted
- 3 tbsp coconut flakes
- Hot water (for soaking apricots)
Directions:
- Prepare the apricots:
- Place the 100g dried apricots in a bowl and pour hot water over them. Let them soak for 15 minutes to soften.
- Chop the carrots:
- Peel and chop 150g carrots into small pieces to prepare them for blending.
- Combine the ingredients:
- Drain the soaked apricots and add them to a food processor along with the chopped carrots, 60g peanuts, and 3 tbsp coconut flakes.
- Blend:
- Pulse the ingredients in the food processor until they are well combined into a thick, slightly sticky mixture.
- Form the bars:
- Line a baking tray with parchment paper. Transfer the mixture onto the tray and press it into an even layer. You can adjust the thickness of the bars according to your preference.
- Bake:
- Preheat the oven to 180°C (350°F). Bake the mixture for 20 minutes until it firms up and turns lightly golden around the edges.
- Cool and cut:
- Allow the bars to cool completely before cutting them into squares or rectangles. Enjoy!
Serving Suggestions:
- Serve as a healthy snack or breakfast bar.
- Pack them in lunchboxes for a nutritious treat.
- Enjoy with a cup of tea or coffee for a satisfying snack.
- Serve with yogurt or fruit for a balanced breakfast.
- Crumble over smoothie bowls or oatmeal for added texture.
Cooking Tips:
- Make sure to blend the ingredients well in the food processor for a smooth consistency.
- You can toast the coconut flakes and peanuts before adding them to enhance the flavor.
- Adjust the baking time based on the thickness of the bars—thicker bars may need a few extra minutes in the oven.
- Add a drizzle of honey or maple syrup if you prefer sweeter bars.
- If the mixture is too sticky to handle, lightly wet your hands when pressing it into the tray.
Nutritional Benefits:
- Rich in fiber: Carrots and dried apricots provide dietary fiber that supports digestion.
- Good source of healthy fats: Peanuts and coconut flakes offer essential healthy fats.
- Naturally sweetened: The bars are sweetened with dried apricots, avoiding added sugars.
- Vitamins and minerals: Carrots are high in Vitamin A, while apricots provide Vitamin C and potassium.
- Energy-boosting: These bars are perfect for an energy-boosting snack, especially for on-the-go moments.
Dietary Information:
- Gluten-Free: Naturally gluten-free if no cross-contamination with peanuts.
- Vegan: These bars are entirely plant-based.
- No added sugar: The natural sweetness from the dried apricots makes this a low-sugar snack.
- Dairy-Free: Suitable for those avoiding dairy products.
Nutritional Facts (Per Bar, Approximate):
- Calories: 120 kcal
- Protein: 3g
- Carbohydrates: 15g
- Fat: 6g
- Fiber: 3g
Storage:
- Room Temperature: Store in an airtight container for up to 3 days.
- Refrigerator: Store in the fridge for up to 1 week.
- Freezer: Freeze for up to 2 months. Thaw at room temperature before serving.
Why You’ll Love This Recipe:
- Simple and quick: Easy to make with just a few ingredients and minimal prep.
- Healthy snack: Packed with nutrients, fiber, and natural sweetness.
- Portable: Perfect for a snack on-the-go or a lunchbox addition.
- Naturally sweet: No refined sugar, just the natural sweetness of apricots.
- Customizable: You can switch up the nuts and seeds for different flavor combinations.
Conclusion:
These Carrot Bars with Apricots and Coconut are a delicious and healthy option for those looking for a nutritious snack or breakfast. The combination of sweet apricots, crunchy peanuts, and tropical coconut flakes, blended with carrots, makes for a satisfying and wholesome treat. Whether enjoyed fresh from the oven or stored for later, these bars will become a favorite for healthy snacking.
Frequently Asked Questions:
- Can I substitute the peanuts with another nut?
- Yes, you can use almonds, cashews, or walnuts instead of peanuts.
- Can I add other dried fruits?
- Absolutely! You can mix in dried cranberries, raisins, or dates for added flavor.
- How long do these bars last?
- They can be stored at room temperature for up to 3 days or in the fridge for up to 1 week.
- Can I make these bars nut-free?
- Yes, simply omit the peanuts and add extra coconut flakes or sunflower seeds instead.
- Can I make these bars without baking?
- Yes, you can skip the baking step and refrigerate the bars for a no-bake version, although they will be softer in texture.