These nut and fruit energy bars are a delicious and healthy snack, perfect for a quick energy boost. Packed with dried fruits, nuts, and seeds, they are easy to make and full of nutrients.
Ingredients:
- 100g (3.5 oz) pitted dates
- 70g (2.5 oz) pitted prunes
- 80g (2.8 oz) dried apricots
- 45g (1.6 oz) cranberries
- 50g (1.75 oz) raisins
- Cold water (for hydrating)
- 50g (1.75 oz) pumpkin seeds
- 70g (2.5 oz) mixed nuts
- 75g (2.6 oz) almonds
- 35g (1.2 oz) sesame seeds
- 20g (~1/4 cup) rolled oats
Directions:
- Hydrate the Dried Fruits:
- Place the pitted dates, pitted prunes, dried apricots, cranberries, and raisins in a bowl.
- Add cold water to the bowl and let them hydrate for 10-15 minutes.
- Prepare the Nuts and Seeds:
- In a frying pan, add the pumpkin seeds, mixed nuts, and almonds.
- Fry for a few minutes over medium heat until they are slightly toasted.
- Chop the toasted nuts and seeds into smaller pieces.
- Add 35g (1.2 oz) of sesame seeds to the mixture, leaving some for later use.
- Prepare the Oats and Apricots:
- Add the rolled oats to the mixture.
- Cut the hydrated dried apricots into small pieces.
- Blend the Dates and Prunes:
- Drain the dates and prunes from the water and place them in a food processor or chopper.
- Blend until they form a smooth paste.
- Combine the Ingredients:
- In a large mixing bowl, combine the date and prune paste with the chopped nuts, seeds, oats, and apricot pieces.
- Mix thoroughly until all ingredients are well combined.
- Form the Bars:
- Place a sheet of cling film on a flat surface.
- Transfer the mixture onto the cling film and press it down evenly to form a flat, rectangular shape.
- Sprinkle the remaining sesame seeds on top and press them into the mixture.
- Chill the Bars:
- Wrap the mixture tightly with the cling film.
- Place it in the freezer for 2 hours to set.
- Serve:
- Once set, remove from the freezer and cut into bars or squares.
- Enjoy your delicious and healthy energy bars!
Serving Suggestions:
- Enjoy as a quick snack or a healthy treat.
- Pack them for a nutritious on-the-go snack.
Cooking Tips:
- Ensure the dried fruits are well hydrated for a smoother texture.
- Use a sharp knife to cut the bars into clean, even pieces.
Nutritional Benefits:
- Dried fruits provide natural sweetness and are rich in fiber and antioxidants.
- Nuts and seeds add healthy fats, protein, and essential nutrients.
Dietary Information:
- These energy bars are vegan and gluten-free if using certified gluten-free oats.
- They are free from added sugars, relying on the natural sweetness of dried fruits.
Storage:
- Store the energy bars in an airtight container in the refrigerator for up to a week.
- For longer storage, keep them in the freezer and thaw before eating.
Why You’ll Love This Recipe:
- It’s a healthy and satisfying snack option.
- The combination of nuts, seeds, and dried fruits provides a perfect balance of flavors and textures.
- Easy to make and perfect for meal prepping.
Conclusion:
These nut and fruit energy bars are a delicious and nutritious snack that you can enjoy any time of the day. Packed with wholesome ingredients, they are perfect for a quick energy boost. Enjoy making and eating these healthy treats!