DIY Fruit and Nut Bars
Prep: 10 minutes
Unlike many packaged granola bars, this recipe from the American Institute for Cancer Research contains whole-grain oats so they are loaded with soluble fiber and B vitamins. Dried fruits—especially apricots—are packed with vitamin A and potassium, and nuts add healthy fats and a satisfying crunch. With the addition of silken tofu, they offer a hearty protein boost too, so you can eat one of these for breakfast or a snack and enjoy long-lasting energy.
Per serving: 190 calories, 8 g total fat (<1 g saturated fat), 29 g carbohydrates, 4 g protein, 3 g dietary fiber, 55 mg sodium.
Reprinted with permission from the American Institute for Cancer Research. View more great recipes at AICR.org/healthyrecipes.
3 cups quick-cooking oats
1/2 cup chopped pecans, almonds or walnuts
3 cups unsweetened grain cereal (such as Cheerios or Shredded Wheat)
2 cups chopped dried fruit (apricots, cherries or cranberries)
1/4 cup whole-wheat flour
12 ounces silken tofu, drained
1 large egg
1/2 cup applesauce
1/2 cup canola oil
3/4 cup honey
1/2 tsp. salt
1 Tbsp. lemon zest, freshly grated
1 Tbsp. vanilla extract
- Preheat oven to 350 degrees.
- Spread oats and pecans on large (15x10 inch) baking dish.
- Bake until lightly brown and fragrant, 8 to 10 minutes.
- Transfer to large mixing bowl and add cereal, fruits and flour; stir to combine.
- Puree tofu, egg, applesauce, oil, honey, vanilla and lemon zest in a blender until smooth.
- Make a well in the center of the oat mixture and fold in the tofu mixture until combined.
- Coat 9x13 baking dish with cooking spray and spread the mixture uniformly in the dish.
- Bake until firm in the center and golden brown, approximately 35 to 40 minutes.
- Let cool completely in the dish before cutting into bars with a sharp knife.