Apricot Granola Bars with Mixed Seeds
Apricot Granola Bars with Mixed Seeds - Hearty snack to-go.
Healthy, because
Even smarter
Nutritional values
Lots of fiber and complex carbohydrates ensure good satiety. Nuts, seeds and cashew puree also provide plenty of vegetable protein as well as polyunsaturated fatty acids and vitamin E. The fat-soluble vitamin protects our body cells as an antioxidant against harmful free radicals.
You can vary these crunchy bars to your heart's content: Pistachio and pumpkin seeds can be replaced by nuts or other seeds, dried figs, plums or dates can be used instead of apricots and the cashew puree can be replaced by almond puree.
(Percentage of daily recommendation)
| Calorie | 138 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 3.5 g | (14 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.03 mg | (3 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 16.9 μg | (6 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 243 mg | (6 %) | ||
| Calcium | 17.3 mg | (2 %) | ||
| Magnesium | 40.3 mg | (13 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 0.9 μg | (0 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 21.4 mg | |||
| Cholesterol | 8.3 mg | |||
| Complete sugar | 9.5 g |
Ingredients
- Ingredients
- 1 ¾ ozs Shelled pistachio
- 2 ¾ ozs Pumpkin seed
- 7 ozs dried soft apricots
- 1 ¾ ozs Sunflower seed
- 3 Tbsps flaxseed
- 6 ozs old fashioned Oats
- 3 ½ ozs steel cut Oats
- ½ tsp cinnamon
- 1 ½ ozs butter
- 1 Banana
- 3 Tbsps honey
- 3 ½ ozs apple sauce (unsweetened)
- 3 ½ ozs cashew butter
Preparation steps
Coarsely chop pistachio and pumpkin seeds. Cut apricots into small cubes. Put pistachios, pumpkin seeds and apricots in a mixing bowl with sunflower seeds, flax seeds, oat flakes and cinnamon and mix.
Melt butter slowly in a saucepan over low heat. Peel and mash banana. Mix banana, honey, applesauce and cashew puree with butter, add to flake mixture and mix well.
Spread the mixture evenly on a baking tray (8" x 12") lined with baking paper to a thickness of approx. 1-inch and press down slightly. Bake in a preheated oven at 160 °C / 320 ˚F for about 25-30 minutes until golden brown. Remove from oven, let cool and cut into 24 pieces.
