Nut and Dried Fruit Energy Bars

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These Nut and Dried Fruit Energy Bars are a perfect healthy snack, packed with the natural sweetness of dried fruits and the crunch of nuts and seeds. These bars are easy to make and ideal for on-the-go energy boosts. Let’s get started!

Preparation Time

  • Preparation: 20 minutes
  • Freezing: 2 hours
  • Total: 2 hours 20 minutes

Ingredients

  • 100 g dates
  • 70 g plums
  • 45 g dried cranberries
  • 50 g raisins
  • 80 g dried apricots
  • 50 g pumpkin seeds
  • 70 g walnuts, chopped
  • 75 g almonds, roasted
  • 35 g sesame seeds (set aside a little for decoration)
  • 20 g pine nuts
  • 20 g oat flakes

Directions

Prepare the Dried Fruits

  1. Wash and Soak: Pour the washed dried fruits (dates, plums, cranberries, raisins, dried apricots) with cold water. Let stand for 15-20 minutes to remove preservatives and activate beneficial substances.

Prepare the Nuts and Seeds

  1. Chop and Roast:
    • Pumpkin Seeds: Set aside.
    • Walnuts: Chop with a knife.
    • Almonds: Roast lightly in a pan.
    • Sesame Seeds: Fry lightly, setting aside a little for decoration.
    • Pine Nuts: Set aside.
    • Oat Flakes: Set aside.

Mix the Ingredients

  1. Prepare the Fruits:
    • Dried Apricots: Cut into small pieces.
    • Dried Cranberries, Raisins: Add to a large mixing bowl.
    • Dates and Plums: Remove seeds from dates, then grind dates and plums in a blender until a paste forms.
  2. Combine:
    • Add the fruit paste to the mixing bowl with cranberries, raisins, and apricots.
    • Add the pumpkin seeds, chopped walnuts, roasted almonds, fried sesame seeds, pine nuts, and oat flakes.
    • Mix all the ingredients thoroughly until well combined.

Form the Bars

  1. Shape:
    • Place the mixture on a piece of parchment paper.
    • Form it into a cylinder shape, pressing firmly to ensure it holds together.
  2. Roll:
    • Roll the cylinder in the reserved sesame seeds to coat the outside.

Freeze and Serve

  1. Freeze:
    • Place the cylinder in the freezer for 2 hours to set.
  2. Cut:
    • After freezing, remove the cylinder from the freezer and cut it into pieces.
  3. Serve:
    • Enjoy your homemade Nut and Dried Fruit Energy Bars. Bon appĂ©tit!

Nutritional Benefits

  • Dried Fruits: High in fiber, vitamins, and natural sugars, providing quick energy.
  • Nuts and Seeds: Rich in healthy fats, protein, and essential nutrients.
  • Oat Flakes: Good source of fiber and energy-sustaining carbohydrates.

Dietary Information

  • Vegetarian: Yes
  • Vegan: Yes
  • Gluten-Free: Ensure oat flakes are certified gluten-free

Storage

  • Refrigeration: Store any leftover bars in an airtight container in the refrigerator for up to 2 weeks.
  • Freezing: These bars can also be stored in the freezer for up to 3 months.

Why You’ll Love This Recipe

  • Quick and Easy: Simple to make with no baking required.
  • Healthy and Nutritious: Packed with natural ingredients and nutrients.
  • Convenient: Perfect for on-the-go snacking or a quick energy boost.

Conclusion

These Nut and Dried Fruit Energy Bars are not only delicious but also packed with nutrients, making them a perfect snack for any time of the day. Enjoy the blend of flavors and textures, and feel good about fueling your body with wholesome ingredients. Bon appétit!

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