All Natural Fruit and Nut Granola Bars
Nutritional Info
- Servings Per Recipe: 24
- Amount Per Serving
- Calories: 201.6
- Total Fat: 9.0 g
- Cholesterol: 5.2 mg
- Sodium: 57.3 mg
- Total Carbs: 32.4 g
- Dietary Fiber: 4.4 g
- Protein: 4.4 g
View full nutritional breakdown of All Natural Fruit and Nut Granola Bars calories by ingredient
Introduction
Although these contain approximately 200 calories each, they are an all natural granola bar, rich in omega-3 fatty acid with 4 grams of fiber and 4 grams of protein. To save on some calories, you can make this without the ground flaxseed meal and almonds to make each bar approximately 150-160 calories each. If you don't have the dried fruit and nut mixutre, you can just use any kind of dried fruit - raisins, craisins, prunes (chopped), mangoes (chopped), papaya... you get the idea Although these contain approximately 200 calories each, they are an all natural granola bar, rich in omega-3 fatty acid with 4 grams of fiber and 4 grams of protein. To save on some calories, you can make this without the ground flaxseed meal and almonds to make each bar approximately 150-160 calories each. If you don't have the dried fruit and nut mixutre, you can just use any kind of dried fruit - raisins, craisins, prunes (chopped), mangoes (chopped), papaya... you get the ideaNumber of Servings: 24
Ingredients
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2 cups oats
3/4 cup wheat germ
3/4 cup flaxseed meal (whole ground)
3/4 cup sunflower seeds
2/3 cup brown sugar
1/2 cup honey
4 tbs butter
2 tsp vanilla
1/2 tsp salt
8oz dried fruit and nut mixture (approx 2 cups)
1 cup sliced almonds
Nonstick cooking spray
Directions
Preheat oven to 400 degrees. Mix oats, wheat germ, flaxseed meal and sunflower seeds into a deep baking dish (I used a 9x13). Mix ingredients thoroughly. Toast this mixture in the oven for approximately 8 minutes tossing the mixture every 2 minutes so it doesn't burn.
Meanwhile, in a 2-quart sauce pan, mix brown sugar, honey, butter, vanilla and salt. Bring just to a simmer over low heat stirring occasionally.
When the oat mixture is done, transfer into the sugar mixture and add the dried fruit and nut mixture. Stir completely.
Spray a jellyroll pan (or any shallow pan approximately 11x14) with nonstick cooking spray. Spread the mixture out onto tray evenly. Spread sliced almonds evenly over the entire mixture. Next, place wax paper over the mixture and press down firmly to pack the mixture down tightly. (If it's not pressed down firmly enough, it won't stick together to get a good bar.)
Allow to cool approximately 10 minutes (they are easier to cut when they are slightly warm). Cut into 24 equally sized bars (approximately 1.5 inch x 3.5 inch bars) and leave in pan to cool completely. You can individually wrap each bar in wax paper or plastic wrap for an easy on the go snack or store in an airtight container (with layers between pieces of wax paper) in the refridgerator.
Number of Servings: 24
Recipe submitted by SparkPeople user DODGEEWE.
Meanwhile, in a 2-quart sauce pan, mix brown sugar, honey, butter, vanilla and salt. Bring just to a simmer over low heat stirring occasionally.
When the oat mixture is done, transfer into the sugar mixture and add the dried fruit and nut mixture. Stir completely.
Spray a jellyroll pan (or any shallow pan approximately 11x14) with nonstick cooking spray. Spread the mixture out onto tray evenly. Spread sliced almonds evenly over the entire mixture. Next, place wax paper over the mixture and press down firmly to pack the mixture down tightly. (If it's not pressed down firmly enough, it won't stick together to get a good bar.)
Allow to cool approximately 10 minutes (they are easier to cut when they are slightly warm). Cut into 24 equally sized bars (approximately 1.5 inch x 3.5 inch bars) and leave in pan to cool completely. You can individually wrap each bar in wax paper or plastic wrap for an easy on the go snack or store in an airtight container (with layers between pieces of wax paper) in the refridgerator.
Number of Servings: 24
Recipe submitted by SparkPeople user DODGEEWE.
Member Ratings For This Recipe
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