DRIED FRUIT & NUT HEALTH BARS

Dried Fruit & Nut Health Bars image

Provided by Chef mariajane

Categories Bar Cookie

Time 25m

Yield 8 bars

Number Of Ingredients 14

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1 cup pitted dates
vegetable oil cooking spray
1 1/2 cups old fashioned oats, finely ground or 1 cup quinoa
1 cup pecans, toasted, 1/2 cup finely ground, 1/2 cup coarsely chopped
1/2 unsalted macadamia nuts, toasted, 1/4 cup finely ground, and 1/4 cup coarsely chopped
1/3 cup dried papaya, cut into 1/2 inch pieces
1/3 cup dried cherries, chopped
1/3 cup dried blueberries
2 tablespoons oat bran
3 tablespoons ground flax seeds
2 tablespoons wheat germ
1/2 teaspoon coarse salt
1/2 teaspoon ground cinnamon
3 tablespoons brown rice syrup or 3 tablespoons honey

Steps:

Preheat oven to 400°F Place dates in a small saucepan, cover with cold water, and bring to a simmer. Drain. Purée in a food processor until smooth.
Coat an 8-inch square baking pan with cooking spray. Mix oats or quinoa flakes, nuts, papaya, cherries, blueberries, bran, flaxseed, wheat germ, salt and cinnamon in a large bowl. Mix in purée dates, and brown-rice syrup or honey. Press mixture in pan.
Bake until center is firm and edges are golden, about 25 minutes. Let cool in pan on a wire rack. Cut into 8 bars.

Nutrition Facts : Calories 239.7, Fat 12.2, SaturatedFat 1.2, Sodium 147.5, Carbohydrate 31.5, Fiber 5.8, Sugar 14.9, Protein 5.4