Fruit and Seed Tri Bars

I just love a recipe that not only tastes great but is good for you too.  I knew as soon as I saw these bars on Roxana's blog, A little bit of Everything, I would have to make them as my Friday treat.

These bars are so adaptable - follow the basic recipe and add whatever fruits, nuts, and seeds you prefer.   My dried fruit came from a bag of Sunsweet Antioxidant Blend - blueberries, cherries, cranberries, and plums - as well as some raisins that I added to the mix.  My other changes were to add some flax seeds and spelt flour to the mix, and I slightly increased the apple sauce to accommodate this.  I used 2 whole eggs but you can also use 4 eggs whites instead if you want to lower the cholesterol.  Other dried fruits such as apricots, apples, or dates would also make a great addition. After cooling they can be cut into bars, but I decided to cut them into triangles, mainly because I liked the shape.  I didn't think of it any further until my husband said that it made sense because they were for a tri group.  It turned out to be a great play on the shape of the bars and the sport - each side represented a leg - swim, bike, run.

The bars were super easy to make and everyone in the training group loved them.

Fruit and Seed Tri Bars

(Printer Friendly Recipe)

Ingredients

• 1½ cups unsweetened applesauce
• 1¼ cup dried fruits, chopped
• ⅓ cup sunflower seeds
• ⅓ cup pumpkin seeds
• 3 tablespoons flax seeds
• 4 tablespoons chia seeds
• 1 cup rolled oats (regular-not quick cooking) 
• ⅔ cup unsweetened coconut 
• ⅔ cup self-rising flour
• ½ cup spelt flour
• 2 eggs, lightly beaten

Preparation

1. Preheat oven to 400°F.
2. Line a 11x9 inch pan with non-stick foil.
3. In a large bowl add apple sauce and dried fruit and mix to combine.
4. Add sunflower seeds, pumpkin seeds, flax seeds, chia seeds, rolled oats, coconut, self-rising and spelt flours, and eggs and stir until well combined.
5. Transfer mixture to prepared pan and spread out evenly with a spatula.
6. Bake for approximately 30 minutes until golden brown.
7. Cool in the pan.
8. Remove from pan onto a cutting board and slice into triangles or bars.
9. Makes approximately 24.

Recipe from A little bit of Everything