Fruit & Nut Bars-From The Vegan Lunch Box Recipe

Looking for an easy Fruit & Nut Bars-from the vegan lunch box recipe? Learn how to make Fruit & Nut Bars-from the vegan lunch box using healthy ingredients.


Submitted by darling216

Makes 16 servings



These bars contain no oil and no sugar; they get their sweetness from dried fruit. They are also chock full of walnuts, which contain lots of those fabulous omega-3 fatty acids. These bars are wheat and soy-free -- great for those with allergy concerns.

Recipe Ingredients for Fruit & Nut Bars-from the vegan lunch box

1 cup spelt flour
1 cup rolled oats
1/4 cup prunes (pureed)
1/2 cup currants or finely chopped raisins
1/2 cup dried apricots, chopped fine
1 cup walnuts, chopped
2/3 cup water

Recipe Directions for Fruit & Nut Bars-from the vegan lunch box

  1. Preheat the oven to 325F. Lightly coat an 8-inch x 8-inch pan with nonstick spray and set aside.

  2. Combine all the ingredients in a large bowl and knead with your hands until a good, stiff dough forms. Add a tablespoon of water if the mixture is too dry. Press dough firmly and evenly into the prepared pan. Cut into squares with a sharp knife before placing in the oven.

  3. Bake for 25 to 30 minutes, until baked through but still soft (don?t overbake them or the bars will be tough). Store leftover bars in the refrigerator.

Categories

Fruits, Nuts, Breakfast, Snacks, Bake, Vegetarian, Sugar-Free

Nutrition Facts
Serving Size 41.3g
Amount Per Serving
Calories
104
Calories from Fat
46
% Daily Value*
Total Fat
5.1g
8%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1mg
0%
Potassium
131mg
4%
Total Carbohydrates
12.3g
4%
Dietary Fiber
2.3g
9%
Sugars
1.8g
Protein
3.7g
Vitamin A 2% Vitamin C 3%
Calcium 1% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in manganese
  • High in selenium
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