Posts Tagged pecan

Healthy Fruit and Nut Snack Bars

These bars are a delicious, healthy solution to those sweet cravings which can attack anytime. The oats help renew bones, the dates regulate cholesterol and the pecans boost the immune system.

Ingredients

  • 1 cup raw pecan halves
  • 1 cup whole raw almonds
  • 2 tablespoons spelt flour
  • 2 tablespoons unbleached all-purpose flour
  • 2 tablespoons flaxseed, finely ground
  • ¼ teaspoon sea salt
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon baking soda
  • ¼ cup old-fashioned rolled oats
  • 1 cup pitted dates, quartered (preferably Medjool)
  • 1 cup unsulfured dried apricots, cut in half
  • 1 organic egg
  • 5 tablespoons maple syrup
  • 1 teaspoon vanilla extract

Method

1. Preheat oven to 350°F and line a baking sheet with parchment paper. Lightly oil a 9-inch square pan. Spread pecans in a single layer on baking sheet and toast for 7 to 10 minutes, until aromatic and slightly browned. Watch carefully, as they burn easily. Repeat this process for almonds. Turn oven down to 325°F.

2. Combine spelt flour, all-purpose flour, flaxseed, salt, baking powder and baking soda in a food processor and process for 5 seconds to combine. Add pecans and almonds; pulse 5 times to coarsely chop. Add oats, dates and apricots. Pulse 10 to 15 times, till mixture is well chopped but coarse.

3. In a large bowl, whisk together egg, maple syrup and vanilla till combined. Add fruit and nut mixture and use your hands to mix well, being sure to separate any clumps of fruit. Spread mixture in square baking pan in an even layer and bake for 25 to 30 minutes, till set and golden brown. Don’t overbake or bars will be too dry. Let cool on wire rack for 5 minutes, then cut into 25 squares. Leave bars in pan till completely cool so they’ll hold together when you remove them.

(Recipe from The Cancer-Fighting Kitchen by Rebecca Katz)

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