Fruit Nut Snack Bars Food

FRUIT & NUT SNACK BARS

Fruit & Nut Snack Bars image

ok - so these could be called energy bars but they are great for after school or mid-afternoon snacks too. Use any dried fruit and nuts you want. Wheat-free. They smell heavenly baking.

Provided by The Rabbit

Categories Kid Friendly

Time 40m

Yield 16 2, 16 serving(s)

Number Of Ingredients 9

Ingredients

1/2 cup brown rice flour
1/2 cup garbanzo flour
1 cup oats
2 tablespoons chia seeds
1/2 teaspoon sea salt
1/4 cup coconut oil
1 1/4 cups dried cherries, finely ground
1 cup nuts, chopped
1/3-1/2 cup water

Steps:

Blend flours, oats, seeds, salt and oil together with fingers until evenly mixed.
Add fruit, nuts and water and mix in, pressing together with fingers (using only enough water to make it all hold together - more than recommended if needed).
Press down very well into a greased 8x8 pan and cut into 16 squares with a spatula before baking.
Bake at 325 degrees for 1/2 hour.

Nutrition Facts : Calories 136.1, Fat 8.6, SaturatedFat 3.7, Sodium 130.7, Carbohydrate 12.4, Fiber 2, Sugar 0.4, Protein 3.5

FRUIT, OAT & SEED BARS

Fruit, oat & seed bars image

A tasty twist on flapjacks with a luscious layer of apricots inside

Provided by Jane Hornby

Categories Afternoon tea, Snack, Treat

Time 45m

Yield Makes 16

Number Of Ingredients 9

Ingredients

140g light muscovado sugar
3 tbsp golden syrup
140g butter
250g rolled oats
85g raisin or sultanas
85g walnut pieces (or use your favourite nuts, roughly chopped)
50g sesame or mixed seeds
25g dried cranberry
50g ready-to-eat apricot , finely chopped

Steps:

Heat oven to 160C/fan 140C/gas 3. Gently heat the sugar, golden syrup and butter in a pan until the sugar and butter have both melted. Stir the oats, raisins, walnuts, seeds and cranberries into the pan until coated in the butter.
Spoon half the oaty mix into a traybake tin (23 x 23cm or thereabouts). Scatter the apricots over the top, then top with the remaining oat mix. Pack the mix down well and smooth with the back of a metal spoon. Bake for 35 mins or until dark golden. Leave to cool completely before cutting into 16 bars with a sharp knife.

Nutrition Facts : Calories 244 calories, Fat 14 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 17 grams sugar, Fiber 2 grams fiber, Protein 3 grams protein, Sodium 0.18 milligram of sodium

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