SUSTAIN
Health Care by Food
Chewy Fruit + Nut Bars
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 piece | 140 | 3g | 1.2g | 10mg | 16g | 1g | 5g |
This homemade snack bar will be a great way to add more nuts to your diet. Nuts and nut butterare great sources of unsaturated fats and plant-based protein. Dried fruit adds not only a touch of sweetness, but also an array of beneficial compounds called 'phytonutrients,' which are nutrients found in plants that can help protect against a range of diseases.
Ingredients
½ cup unsalted nuts, chopped
¾ cup dried fruit (reduced-sugar cranberries, raisins, etc.), chopped
¾ cup quick-cooking oats
¾ cup crispy rice cereal
2 tablespoons unsweetened shredded coconut (optional)
½ cup peanut butter OR nut butter
¼ cup honey OR maple syrup
1 tablespoon olive oil OR vegetable oil
½ teaspoon (regular or imitation) vanilla extract
Preparation
Wash hands thoroughly with soap and water before you begin cooking.
Line a square 9x9-inch baking sheet with wax or parchment paper.
Put the nuts, dried fruit, oats, rice cereal, and coconut (if using) in a medium-sized bowl and toss well.
Put the nut butter, honey, and oil in the small bowl and microwave for 30 seconds until the nut butter is softened. Stir until smooth. Add the vanilla and stir again.
Pour the nut butter mixture into the oat/cereal mixture and mix until well combined.
Put the mixture into the prepared pan and pat down as hard as you can.
Cover with plastic wrap and refrigerate for at least 4 hours.
Cut into 16 pieces.