DIY Fruit and Nut Bars

Servings: 24
Prep: 10 minutes
35-40 minutes


Summary:  XXXX

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 fruitsespecially apricotsare 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


Ingredients:  XXXX

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
Cooking spray


Preparation:  XXXX

  1. Preheat oven to 350 degrees.
  2. Spread oats and pecans on large (15x10 inch) baking dish.
  3. Bake until lightly brown and fragrant, 8 to 10 minutes.
  4. Transfer to large mixing bowl and add cereal, fruits and flour; stir to combine.
  5. Puree tofu, egg, applesauce, oil, honey, vanilla and lemon zest in a blender until smooth.
  6. Make a well in the center of the oat mixture and fold in the tofu mixture until combined.
  7. Coat 9x13 baking dish with cooking spray and spread the mixture uniformly in the dish.
  8. Bake until firm in the center and golden brown, approximately 35 to 40 minutes.
  9. Let cool completely in the dish before cutting into bars with a sharp knife.