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apricot-seed-bars

Photo by: Mark Shapiro
Comments: 0
 

Recipe

Packed full of dried fruits and seeds, these bars make a great addition to a backpack, if you’re hiking or biking.

Yield : Makes 36 bars (1 bar per serving)

Ingredients

  • ¾ cup (175 mL) butter, softened
  • ¾ cup (175 mL) packed brown sugar
  • 1 egg
  • 1 cup (250 mL) unbleached all purpose flour
  • ½ tsp (2 mL) baking soda
  • ¼ tsp (1 mL) salt
  • ¾ tsp cinnamon (4 mL)
  • 1 cup (250 mL) quick-cooking rolled oats
  • ¾ cup (175 mL) finely chopped dried apricots
  • ¾ cup (175 mL) dried cranberries
  • ¼ cup (50 mL) sesame seeds
  • ¼ cup (50 mL) flaxseeds
  • ¼ cup (50 mL) sunflower seeds

Equipment:

  • 13- by 9-inch (3 L) cake pan, greased

Directions

Preheat oven to 350°F (180°C)

1. In a bowl, using an electric mixer on medium speed, beat butter, brown sugar and egg until smooth and creamy. Combine flour, baking soda, salt and cinnamon. Stir into creamed mixture, mixing well. Stir in rolled oats, apricots, cranberries, sesame seeds, flaxseeds and sunflower seeds. Spread evenly in prepared pan.

2. Bake in preheated oven until top is set and golden, 25 to 30 minutes. Let cool completely in pan on rack. Cut into bars.

VARIATION

Replace cranberries with chopped dried figs or raisins.

Notes

To prevent sticking, use cooking spray to get a light, even coating of grease on baking pans.

To ease cleanup, rather than combining the dry ingredients in a bowl (in Step 1), place a large piece of waxed paper on the counter. Spread the flour on the paper and sprinkle the baking soda, salt and cinnamon over it. Using the paper as a funnel, transfer the dry ingredients to the egg mixture.


© 2008 Barbara Selley, BA RD
 

Nutritional Information

Nutrients per serving (% daily value)

114kcal (6%)
24mg (2%)
0mg (0%)
39mcg RAE (1%)
86mg
19mg
2g
8g
1g
15g
16mg (5%)
38mg (2%)
3g (13%)
6g (9%)
1mg (4%)
 

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