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Simple Goodness Fruit and Nut Bars

September 08, 2015  •  Leave a Comment

Simple Goodness Fruit and Nut Bars

You may find yourself in the nearly undisturbed backcountry of Colorado resting on a ridge trail with a view of endless Rocky Mountain peaks breathing in the purest air and exhaling all the stress and bothers of the week. In that moment, wouldn’t it be antithetical to reach into your backpack for a snack only to ruin the moment by extracting a wrapped in non-biodegradable plastic portion of processed junk food?  I say match your food to your environment; make your own snacks with wholesome ingredients.
 
If you like Kind bars, you’ll enjoy this recipe.  It’s not a copy-cat recipe, but it’s similar enough to be in the same class of yumminess.  Enjoy!

Ingredients

1 tablespoon vegetable oil
1 cup each unsalted, raw, and course cut almonds, peanuts, walnuts – roast if desired
½ cup unsalted sunflower seeds
1 ½ cup diced dried fruit (dates, apricots, raisins, etc.)
1 cup puffed millet or rice
¼ cup flaxseed meal
¼ cup rolled oats
½ cup honey
½ cup brown rice or corn syrup
Salt to taste

Directions

  1. Coat the inside of a large bowl with one tablespoon vegetable oil
  2. Combine almonds, peanuts, walnuts, sunflower seeds, dried fruit, puffed millet, flaxseed meal, and rolled oats in the oiled bowl.  Stir until evenly mixed.
  3. Fold honey and syrup into the mixture.
  4. Line a 9x13 pan with freezer or wax paper.
  5. Pad mixture into pan and tamp down until solid with even thickness.
  6. Sprinkle with salt.  I like pink Himalayan salt.
  7. Refrigerate for at least one hour.
  8. Cut into squares and wrap in parchment paper or plastic wrap.
  9. Refrigerate or freeze for longer storage.

Tip:  to make a more solid bar, in a sauce pan heat to 260 degrees the honey and syrup with ¼ cup apple juice concentrate before folding into the mixture.


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