Tuesday, March 29, 2011

Fruit & Honey Bars

So I was flipping through a weight watchers magazine that mysteriously showed up in my mailbox, (really, I didn’t order it, maybe someone is trying to tell me something), and I found an interesting recipe for fruit and honey bars. I changed things up a bit and added a couple things and this is what I came up with. These are very versatile, you could really use what ever kind of fruit and nuts you like; in the first batch I used dried apricots instead of pineapple and didn’t use the pecans or cashews. These little guys are low in calories, and sweetened only with natural honey. The nuts in the bar have so many benefits to your health, like heart healthy omega-3 fatty acids, and the dried fruit are full of fiber, vitamin C, and antioxidants. Keep in mind that when buying your ingredients to stick to unsweetened fruits and unsalted nuts to keep the calories and sodium down. Enjoy.

Fruit & Honey Bars

1/3 cup honey
2 large eggs
1/2 tsp salt
1 cup old fashioned rolled oats
1/2 cup instant nonfat dry milk
1/2 cup shelled unsalted pumpkin seeds
1/2 cup unsweetened shredded coconut
1/2 ground flax seeds
1/2 cup dried pineapple
1/2 cup dried cherries
1/4 cup pecans
1/4 cup cashews
1/4 whole wheat flour

Preheat oven to 350. Line a 9 inch square baking pan with nonstick foil.

Beat honey, eggs, and salt with a fork in small bowl until blended.

Put oats, dry milk, pumpkin seeds, coconut, flax seeds, pineapple, cherries, pecans, cashews, and whole wheat flour in food processor and pulse until finely chopped.

Add honey mixture to food processor and pulse until mixture is evenly moistened.

Transfer dough to baking pan; press into even layer with dampened finger. Bake until center is set and edges are browned.

Let cool 10 minutes. Using foil, transfer the bar from pan to cutting board. Cut into 20 1 ½” bars. Let cool completely, peel off foil.

Serving Size 1 bar
Calories: 118
Fat: 5g
Carbohydrates: 16g
Sugar: 10g
Fiber: 2g
Protein: 4g

*Nutritional value for original recipe, it will change slightly depending on what fruit and nuts you use.

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