So, you know I've been making healthy snack-y items for my family to take with them in the mornings, with special thought to my 2 daughters working housekeeping jobs this summer. Here's another recipe I've made this past week. It's another one of those recipes that has been around for a while.
This is a no-sugar added recipe, which can be varied by types of dried fruit and nuts, and added spices. They get their sweetness completely from dried fruit. More like a healthier cookie, as opposed to a healthier candy bar. We use these as breakfast bars. I wrap them, to-go, in a simple wrap of waxed paper, secured by string, rubber bands or stickers.
These cake-like fruit and nut bars are nutrient-dense, rich in fiber, minerals and anti-oxidants, and are made with all natural ingredients. They also have a fair amount of protein (compared to a commercial granola bar), about 3.5 grams, from the eggs and nuts. Paired with a container of homemade yogurt, this is a substantial breakfast, even for my kids who are working physical jobs this summer. Myself, one of these with my morning coffee is all I need.
I cut the pan of bars into 12 pieces, each having about 200 calories. The pan could also be cut into 24 pieces, for a healthy, after-school/activity snack of about 100 calories each.
So, here's the recipe:
Fruit and Nut Breakfast Bars
ingredients
1/2 cup chopped, pitted prunes (measure after chopping)
1/2 cup chopped, pitted dates (measure after chopping)
1/2 cup raisins
1 cup of water
1/2 cup of butter
2 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt
1/2 cup chopped nuts (almonds, walnuts, pecans are favorites -- I've used unsalted, dry-roasted almonds, here, measured after chopping)
1 teaspoon baking soda
1 cup all-purpose flour
In a small saucepan, bring water and dried fruits to a boil. Simmer for 5 minutes. Remove from heat and add butter. Allow to cool, and butter to melt thoroughly.
Butter an 8 X 11-inch baking pan.
In a large bowl, combine eggs, vanilla, salt and nuts. Stir in cooled fruit and butter mixture. Mix in flour and baking soda. Spread evenly in prepared baking dish.
Bake at 325, for 25 to 30 minutes, until golden all over, and top is springy. Allow to cool completely in the pan before cutting and removing.
Wrap individual bars in waxed paper or parchment paper, for easy grab and go breakfasts. Store in covered tin or plastic container, in the fridge for up to a week.
This basic recipe can be mixed up by using dried apple slices, chopped, raisins and dates, plus walnuts and a pinch of cinnamon, for a autumnal breakfast bar. Or, chopped dried apricots, dates and dried cherries, plus pecans. Or, a dried berry medley of blueberries, cranberries, cherries, and blackberries, with chopped almonds. Most of the time, I think the flavor is most appealing if some dates are used, as date sugar probably tastes most like cane sugar to me. Just make sure the amounts of dried fruits equal about 1 1/2 cups.
You can also dress these bars up with a drizzle or dip of melted white chocolate (really good on the apricot/cherry/date/pecan bar), or a drizzle of icing and sprinkle of cinnamon (especially yummy on an apple/date/raisin/cinnamon and walnut bar).
