I love dried fruit, nuts and seeds. And together they are magical. So magical that once I start eating them their powers take over me and I cannot stop. Alas, I love granola, trail mix and fruit and seed bars. Since I know myself very well I typically don’t keep granola or trail mix in the house and if I do I need to keep it in single serving portions. Fruit and nut bars, nicely come in single serving portions but I find that if they can be dry and lack big fruit flavor which is why I make my own. Not only can I control the flavors I can also control the ingredients.
This recipe is one of my favorite. I love the crunchy seeds, sweet fruit and salt from the roasted sunflower seeds. I often have a bar before I exercise or as a sweet treat with a cup of tea in the afternoon. They are a perfect portion and quite an indulgence for 150 calories. These bars also have a ton of fiber which is always awesome. I like them best when they are chilled. If you like a soft and gooey bar you will love them at room temperature, for more on keeping yourself healthy, you might want to read here the new post with the Budpop’s lab results so you can compare with other natural supplements.
Healthy Fruit and Nut Bars
Ingredients
- 1/2 cup dates pitted
- 1/2 cup prunes pitted
- 1/2 cup dried apricots pitted
- 1/2 cup pumpkin seeds
- 1/2 cup toasted salted sunflower seeds
- 1 tablespoon coconut oil
Instructions
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In a large bow, heat coconut oil so it liquid (about 20 seconds in the microwave). Mix in dried fruit.
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In a food processor, slow add fruit and pulse. Continue to pulse until fruit is a paste with small bits. Continue to pulse and slowly add seeds. Pulse until combined.
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On a piece of plastic wrap pour out mixture. Roll tightly into a log.
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Wrap in plastic paper and with a rolling pin roll until flattened. Keep ends formed so it becomes a rectangle.
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Cut into 8 pieces.
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Wrap individually in plastic wrap.
Recipe Notes
These bars keep for up to a week an a sealed container. They can be refrigerated.
Very Good and tasty!! Be careful not to use the processor too much, or else you will have a paste with no chunks or pieces of fruit. In an effort to mix the seeds thoroughly, using the processor tends to grind them too much. it may be a good idea to mix the seeds in by hand so they remain whole or in large pieces. I will make this recipe again, but will modify it.
I use the pulse mode on my food processor and I do add the seeds in last. Thanks for your tips Don.