Dried Fruit and Nut Bars
- Yield: 16 servings
- 1/2cup whole oat flour
- 2tablespoons oat bran
- 2tablespoons Sucanat or other unrefined sugar
- 1/4teaspoon baking soda
- 1/4teaspoon baking powder
- 1/4teaspoon ground cinnamon
- pinch freshly grated nutmeg
- 1/4teaspoon sea salt
- 2tablespoons flaxseed
- 1/4cup hulled hemp seeds
- 1 1/2cups combination almonds, walnuts and pecans, coarsely chopped
- 1/2cup dried cranberries
- 1/2cup dried blueberries
- 1/2cup dried cherries
- 1/2cup dried dates or prunes, coarsely chopped
- 1/2cup dried apricots, coarsely chopped
- 1/2cup dried pears or apples, coarsely chopped
- 1-- whole egg plus 2 egg whites
- 1/2teaspoon vanilla extract
Preheat the oven to 325F. Line an 8 x 8-inch square baking pan with parchment paper, allowing a little extra to hang out the two opposite sides.
In a large bowl, whisk together flour, oat bran, Sucanat, baking soda, baking powder, cinnamon, nutmeg and salt. Stir in flaxseed, hemp seeds, almonds, walnuts, pecans and dried fruit, and mix well.
In a separate bowl, beat whole egg, egg whites and vanilla extract until thick and foamy. Add to fruit and nut mixture and mix thoroughly.
Scrape into prepared pan, pressing mixture into edges. Bake on center rack of oven for about 30 minutes. Remove and let cool slightly. Lift bars out of pan by holding onto edges of parchment paper. Let finish cooling on a wire rack. Use a sharp chef’s knife to cut into 16 bars.
Reprinted with permission from The Eat-Clean Diet Vegetarian Cookbook by Tosca Reno, Robert Kennedy Publishing.
Nutritional Info *per serving
- Calories 193
- Fat 9g
- Saturated Fat 1g