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Fruit and nut bar

January 29, 2019
Recipe

Need to nosh? This fruit and nut bar is much healthier than a candy bar.

Serves 24

When you need a treat, reach for this healthy indulgence.


Line a sheet pan with parchment. Combine all ingredients, mix well. Press mixture into pan to a thickness of half an inch. Bake at 300 F for 20 minutes. Cool completely and cut into 24 pieces.


  • 1/2 cup quinoa flour
  • 1/2 cup oats
  • 1/4 cup flaxseed flour
  • 1/4 cup wheat germ
  • 1/4 cup chopped almonds
  • 1/4 cup chopped dried apricots (about 5 apricot halves)
  • 1/4 cup chopped dried figs (about 5 figs)
  • 1/4 cup honey
  • 1/4 cup chopped dried pineapple
  • 2 tablespoons cornstarch

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans 1 Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches 1 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits Protein and dairy 1 Sweets Vegetables

Nutritional analysis per serving

Calcium 70 Calories 11 g Total carbohydrate 0 mg Cholesterol 2 g Dietary fiber 0.5 g Monounsaturated fat Potassium 2 g Protein Trace Saturated fat 1 bar Serving size 4 mg Sodium 2 g Total fat

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