The Perfect On-the-Go Healthy Snack!
Are you always on the hunt for a snack that’s both delicious and genuinely good for you? Look no further! These Wholesome Fruit & Nut Energy Bars are the answer. They’re packed with fiber, protein, and natural sweetness from a medley of dried fruits. Forget store-bought bars with questionable ingredients; this recipe gives you all the goodness with none of the fuss.
The best part? This recipe is incredibly flexible. Think of it as a template for your dream energy bar. As long as you keep the proportions the same, you can swap in your favorite nuts, seeds, and dried fruits to create a personalized snack that you’ll absolutely love. They’re perfect for a quick breakfast, a post-workout refuel, or a healthy treat to beat the afternoon slump!
Ingredients
• PREP: 20 minutes | COOK: 30 minutes | YIELD: 16 x 2-inch squares
• ½ cup / 120 ml whole oat flour
• 2 Tbsp / 30 ml oat bran
• 2 Tbsp / 30 ml Sucanat or other unrefined sugar
• ¼ tsp / 1.25 ml baking soda
• ¼ tsp / 1.25 ml baking powder
• ¼ tsp / 1.25 ml ground cinnamon
• Pinch freshly grated nutmeg
• ¼ tsp / 1.25 ml sea salt
• 2 Tbsp / 30 ml flaxseed
• ¼ cup / 60 ml hulled hemp seeds
• 1½ cups / 360 ml combination of almonds, walnuts, and pecans, coarsely chopped
• ½ cup / 120 ml dried cranberries
• ½ cup / 120 ml dried blueberries
• ½ cup / 120 ml dried cherries
• ½ cup / 120 ml dried dates or prunes, coarsely chopped
• ½ cup / 120 ml dried apricots, coarsely chopped
• ½ cup / 120 ml dried pears or apples, coarsely chopped
• 1 whole egg
• 2 egg whites
• ½ tsp / 2.5 ml vanilla extract
Instructions
1. Preheat your oven to 325°F / 160°C. Line an 8×8-inch square baking pan with parchment paper, leaving a 2-inch overhang on two opposite sides. This will help you lift the bars out later.
2. In a large bowl, whisk together the dry : oat flour, oat bran, Sucanat, baking soda, baking powder, cinnamon, nutmeg, and salt.
3. Stir in the flaxseed, hemp seeds, chopped nuts, and all the dried fruits. Mix until everything is well combined and evenly distributed.
4. In a separate medium bowl, beat the whole egg, egg whites, and vanilla extract with a whisk until the mixture is thick and foamy.
5. Pour the wet egg mixture over the fruit and nut mixture. Stir thoroughly with a spatula until every piece is coated.
6. Scrape the mixture into your prepared pan. Use the back of the spatula or your hands to press it down firmly and evenly, making sure to push it into the corners.
7. Bake on the center rack for about 30 minutes, or until the top is golden brown and the center is set.
8. Let the pan cool on a wire rack for about 15-20 minutes. Then, use the parchment paper overhangs to lift the entire block out of the pan and place it on the rack to cool completely.
9. Once fully cooled, use a large, sharp chef’s knife to cut into 16 even squares. Enjoy!
Nutritional Information
• Per serving (1 bar)
• Calories: 193
• Protein: 5 g
• Carbohydrates: 28 g
• Total Fat: 9 g
• Saturated Fat: 1 g
• Fiber: 3 g
• Sodium: 32 mg
• Cholesterol: 0 mg
Pro Tips
• For perfectly clean slices, chill the entire cooled block of bars in the refrigerator for 30 minutes before cutting with a sharp, heavy knife.
• Feel free to customize! Swap the nuts and fruits for your favorites like pistachios, dried mango, or even chocolate chips. Just maintain the same total volume to ensure the bars hold together.
• To make these bars vegan, replace the whole egg and two egg whites with two ‘flax eggs.’ To make one flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5-10 minutes to thicken.
• These bars store beautifully. Keep them in an airtight container at room temperature for up to one week, or individually wrap and freeze them for up to three months for a quick grab-and-go snack.
FAQ
Q: Can I make these fruit and nut bars vegan
A: Yes, this recipe is easily made vegan. Simply replace the one whole egg and two egg whites with two ‘flax eggs.’ To make one flax egg, thoroughly mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it rest for 5-10 minutes until it forms a gel-like consistency.
Q: How can I add more protein to these vegetarian energy bars
A: To boost the protein content, you can add a scoop (about 2-3 tablespoons) of your favorite unflavored or vanilla vegetarian protein powder to the dry ingredients. You can also increase the amount of high-protein nuts and seeds like almonds, walnuts, or hemp seeds.
Q: Are these healthy snack bars low in sugar
A: These bars are sweetened primarily with natural sugars from the medley of dried fruits. The recipe calls for a very small amount of unrefined Sucanat, which you can reduce or omit if you prefer a less sweet bar, as the fruit provides plenty of natural sweetness.
Q: How do I make these energy bars gluten-free
A: To make this recipe gluten-free, ensure you use certified gluten-free whole oat flour and certified gluten-free oat bran. Oats are naturally gluten-free but are often processed in facilities with wheat, so checking the label is essential for those with celiac disease or a gluten sensitivity.
