Honey Mixed Nut Bars - #CreativeCookieExchange

Nuts in Cookies! is the theme for #CreativeCookieExchange this month.  I had trouble picking just one type, so I used all the nuts - well almost.

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

Fantastic Fruit and Nut Bars

I don't know about everyone else but I have bookmarked over 50 recipes that I want to try since the beginning of the year.  There are so many talented cooks and bakers out there that make everything they make look so good.  One recipe that caught my eye was by Kate at Diethood.com for Fruit and Nut Bars.  As soon as I saw them I knew exactly what I was going to make for my husbands triathlon training group this weekend.  His group really pushes their bike rides on Saturdays and they need to refuel when they get back, so the least I can do is to have something tasty waiting for them to enjoy.

These bars had exactly the mix I was looking for - great taste and relatively healthy.  Since I am trying to use up ingredients I already had I did make a few substitutions to the recipe.  I used pecans rather than walnuts, and I added dried blueberries to the other dried fruits already listed, while reducing the amount of dates to compensate for this addition.  I think it would be great with all kinds of dried fruits.  My mix also seemed a little wet after I added the egg so I added more flour.

Make sure that you watch them towards the end of their baking time.  Some ovens run a little hot so they may not need the full 40 minutes, and can easily burn if you don't keep an eye on them.  I was conscious of this because I baked them in a 11 inch x 7 inch pan.  I think next time I might double the recipe so that I get bigger bars, mine seemed a little flat but I am sure this is because of the pan size.



Considering that the container that they were in came back empty, except for a few crumbs, I would say these were a resounding success. I think next time I might try the substitution of a banana for the egg.

Fantastic Fruit and Nut Bars

(Printer Friendly Recipe)

Ingredients

• 1/2 cup all purpose flour
• 1/8 teaspoon baking soda
• 1/8 teaspoon baking powder
• 1/4 teaspoon salt
• 1/3 cup brown sugar
• 1 cup pecans, chopped
• 1/2 cup dried cherries
• 1/2 cups dried blueberries
• 1/2 cup dates, chopped
• 1/2 cup dried apricots, cut into pieces
• 1 large egg OR substitute with 1 (one) mashed banana
• 1/2 teaspoon pure vanilla extract

Preparation

1. Preheat oven to 325 degrees.
2. Line an entire 8 x 8 inch baking pan with aluminum foil.
3. In a large bowl, whisk together the flour, baking soda, baking powder and salt.
4. Stir in the brown sugar, pecans, and dried fruit. Use your fingers to make sure that all the fruit and nuts have been coated with the flour mixture.
5. If you are using the banana substitute, mash the banana with a fork real well then add in the vanilla extract. Blend it all together and mix it into the fruit and nut mixture, OR in a separate bowl, with a wire whisk beat the egg and vanilla until light colored and thick, add the egg mixture to the fruit and nut mixture and mix until all the fruit and nut pieces are coated with the batter.
6. Spread into the prepared pan, pressing to even it out.
7. Bake for about 40 minutes, or until the batter has pulled away from the sides of the pan.
8. Remove from oven and place on a wire rack to cool.
9. When cooled, lift the bars from the pan by the edges of the aluminum foil.

 Makes 16, 2-inch squares.