Fruit and Pistachio Energy Bars
- Kid-friendly
- Heart-healthy
- Lactose free
- Peanut free
These baked bars are less sweet and have fewer carbohydrates than commercial fruit and nut bars. Plus they definitely have more fruit and nuts!
Ingredients
- 1-1/4 cups (300 mL) raw almonds
- 1-1/2 cups (375 mL) chopped pitted prunes
- 1-1/3 cups (325 mL) shelled raw pistachios (Buy 12 0z/375 g pistachios with shells)
- 1 cup (250 mL) chopped dried apricots
- 1 cup (250 mL) dried tart cherries (Substitute dried cranberries)
- 1 cup (250 mL) green raisins (Substitute golden raisins)
- 1/2 cup (125 mL) whole spelt flour (Substitute whole wheat flour)
- 1-1/4 tsp (6 mL) ground cardamom (Substitute cinnamon)
- 3/4 tsp (4 mL) baking powder
- 1/4 tsp (1 mL) salt
- 1/4 cup (60 mL) liquid honey
- 1 egg
Preparation
In food processor, grind almonds to the consistency of ground coffee.
In large bowl, mix together almonds, prunes, pistachios, apricots, cherries and raisins. Whisk flour, cardamom, baking powder and salt; stir into fruit mixture.
Whisk honey with 1-1/2 tbsp/22 mL hot water; whisk in egg. Pour over fruit mixture; mix thoroughly.
Scrape into greased 13- x 9-inch/33 x 23 cm baking dish; press down and smooth top. Bake in centre of 325°F/160°C conventional or convection oven until set and golden, 35 to 40 minutes. Let cool completely.
Cut into eighteen 4-1/2- x 1-1/2-inch/11 x 4 cm bars. Wrap individually in plastic wrap. Store in airtight container for up to 2 weeks.
Makes 18 bars.
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