Fork You

Chocolatey Fruit and Nut Granola Bars


With a piece of fruit, these bars are the perfect grab-and go-breakfast or a mid-afternoon pick me up. They keep well in the freezer, so I make a few batches at a time. You could take out the chocolate chips and coconut to lower the calories… but those are the best parts!

ingredients

  • 3.5 cups chopped dried fruit (i.e., stemmed figs, apricots, prunes, apples, pears, etc.)
  • ½ cup flour (almond, rice or spelt)
  • 2 tbsp cocoa powder
  • 1 cup unsalted sunflower or pumpkin seeds
  • ½ cup coarsely chopped unsalted nuts (I like almonds, walnuts or pecans)
  • 1 cup rolled oats
  • 1/2 cup hemp seed and/or chia seeds
  • ¼ cup whey protein powder (optional)
  • 2 eggs
  • 1 cup unsweetened applesauce or mashed ripe banana
  • ½ cup dark chocolate chips
  • ¼ cup shredded unsweetened coconut

instructions 

  1. Pre-heat oven to 350 degrees. Line a 9 x 13 inch pan with parchment paper, or grease pan with oil – set aside.
  2. Mix chopped fruit with flour (clean hands work best). Add remaining ingredients to dried fruit-flour mixture and spread evenly into pan. Press down firmly and even out surface.
  3. Bake 15 – 20 minutes, until edges are just browned and sides pull away from the pan. Cool and cut into bars. Store in airtight container or in the freezer.

cooking notes

If you don’t want to chop the fruit by hand, you can chop fruit in a food processor in batches (though this can be sticky to clean after). To easily chop dried fruit without it sticking to your knife, keep your knife blade “wet” by occasionally wiping with a damp cloth.

Nut-free modifications: use rice or spelt flour and substitute additional seeds for nuts.

Gluten-free modifications: use almond or rice flour and guaranteed-gluten free oats.

Vegan modifications: substitute carob chips for chocolate, vegan protein powder (if using) and use 2/3 cup flax “eggs” instead of eggs. Flax eggs = ¼ cup flax seeds (ground) mixed with ¾ cup water in food processor.

nutritional info (per bar): 265 calories, 10 g protein, 32 g carbohydrate, 7 g fibre, 25 mg sodium, 95 mg calcium, 3 g iron

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s