Prepare the Nuts and Seeds:
Lightly toast the almonds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds in a dry pan over medium heat for about 5 minutes, stirring frequently until they are golden and fragrant. Let them cool.
Process the Dried Fruits:
In a food processor, add the pitted dates, dried apricots, dried cranberries, and raisins. Pulse until the mixture becomes sticky and well combined.
Combine Ingredients:
Transfer the toasted nuts and seeds to the food processor with the dried fruit mixture. Pulse a few more times until the ingredients are evenly mixed and form a cohesive, sticky mass.
Form the Bars:
Line a baking dish or tray with parchment paper. Press the mixture firmly into the dish, spreading it out evenly to about 1-2 cm thick.
Chill and Set:
Place the dish in the refrigerator for 1-2 hours, or until the mixture is firm enough to cut into bars.
Cut and Serve:
Once set, remove from the refrigerator and cut into bars of your desired size. Enjoy these energy bars as a quick snack or pack them for on-the-go energy.
Serving Suggestions
These bars are perfect for a quick breakfast or a post-workout snack.
Pair with a yogurt or smoothie for a more substantial meal.
Cooking Tips
If you find the mixture too dry, add a bit more dates or a tablespoon of honey to help bind it.
You can substitute any of the nuts or dried fruits with your favorites to customize the flavor.
Nutritional Benefits
Rich in fiber, healthy fats, and natural sugars, these bars provide a sustained energy boost.
The combination of nuts and dried fruits offers a good mix of vitamins, minerals, and antioxidants.
Dietary Information
This recipe is vegetarian and gluten-free.
For a vegan option, ensure the peanuts are not roasted with animal fats.
Nutritional Facts (per bar, based on 12 bars)
Calories: Approximately 150 kcal
Protein: 3 grams
Carbohydrates: 20 grams
Fat: 8 grams
Fiber: 3 grams
Storage
Store the bars in an airtight container in the refrigerator for up to 2 weeks.
These bars can also be frozen for up to 3 months.
Why You’ll Love This Recipe
These bars are easy to make and require no baking.
They are customizable with your favorite nuts and dried fruits.
Perfect for meal prepping, they make a convenient and healthy snack.
The combination of nuts and fruits makes them both satisfying and nutritious.
Conclusion
These nut and dried fruit energy bars are the perfect snack for when you need a quick, nutritious pick-me-up. With their crunchy texture and sweet, chewy bites, they are both satisfying and delicious. Easy to prepare and packed with wholesome ingredients, these bars are a great addition to your snack rotation. Make a batch today and enjoy a healthy snack that you can feel good about!
Frequently Asked Questions
Can I add chocolate chips to these bars?
Yes, adding chocolate chips or drizzling melted chocolate over the bars can add a sweet touch.
Can I use other types of nuts?
Absolutely! You can use cashews, pecans, or any nuts you prefer.
How do I prevent the bars from sticking to the dish?
Line the dish with parchment paper or lightly grease it before pressing in the mixture.
Can I add protein powder to these bars?
Yes, you can add a scoop of your favorite protein powder to boost the protein content.
What’s the best way to cut the bars?
Use a sharp knife and cut the bars after they have chilled in the refrigerator for clean edges.
Can I make these bars without a food processor?
Yes, you can chop the dried fruits finely by hand and mix with the nuts, but the texture will be chunkier.
Are these bars suitable for kids?
Yes, these bars are a great, healthy snack for kids as well.
How long will these bars last?
They will keep fresh in the refrigerator for up to 2 weeks.
Can I omit the peanuts if I have a peanut allergy?
Yes, you can replace the peanuts with more of any other nut or seeds.
What’s a good substitute for dates if I don’t have any?
You can use prunes or dried figs as a substitute for dates.
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