Wednesday, 5 June 2013

Fruit, Seeds & Nut Bars

This recipe was inspired by The Eat Clean Diet Vegetarian Cookbook, which I adapted to suit my taste. You can use any dried fruit you desire.. I also added seeds to my mixture.


½ cup whole oat flour ( to make the flour place oats in a blender)
2 tbsp oat bran
2 tbsp Crystallised Coconut Nectar
¼ tsp baking soda
¼ tsp baking powder
¼ tsp ground cinnamon
Pinch freshly grated nutmeg
¼ tsp sea salt
2 tbsp flaxseed
½ cup sunflower & pumpkin seeds 
1½ cups coarsely chopped walnuts and pecans
½ cup dried cranberries
½ cup dried blueberries
½ cup dried apricots, coarsely chopped
½ cup dried apples, coarsely chopped
1 whole egg + 2 egg whites
½ tsp / 2.5 ml vanilla extract

1. Preheat the oven to 325°F (160°C). Line an 8 x 8-inch square baking pan with parchment paper, allowing a little extra to hang out the two opposite sides.
2. In a large bowl, mix together flour, oat bran, Crystallised Coconut Nectar, baking soda, baking powder, cinnamon, nutmeg and salt. Stir in flaxseed, walnuts, pecans, dried fruit & seeds and mix well.
3. In a separate bowl, beat whole egg, egg whites and vanilla extract until thick and foamy. Add to fruit and nut mixture and mix thoroughly.
4. Pressing mixture into prepared pan and flatten to the edges. Bake on centre rack of oven for about 30 minutes/15 minutes for fan assisted. Remove and let cool slightly. Lift bars out of pan by holding onto edges of parchment paper. Let finish cooling on a wire rack. Use a sharp knife to cut into 16 bars.
Tip: Keep at room temperature for one week.

Try them out, they are delish!!


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