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Apricot Granola Bars with Mixed Seeds

5
Average: 5 (11 votes)
(11 votes)
Apricot Granola Bars with Mixed Seeds

Apricot Granola Bars with Mixed Seeds - Hearty snack to-go.

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
138
calories
Calories

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.

1 piece contains
(Percentage of daily recommendation)
Calorie138 kcal(7 %)
Protein4 g(4 %)
Fat7 g(6 %)
Carbohydrates14 g(9 %)
Sugar added3.5 g(14 %)
Roughage3.6 g(12 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.6 mg(13 %)
Vitamin K10.6 μg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.03 mg(3 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.1 mg(7 %)
Folate16.9 μg(6 %)
Pantothenic acid0.3 mg(5 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C2 mg(2 %)
Potassium243 mg(6 %)
Calcium17.3 mg(2 %)
Magnesium40.3 mg(13 %)
Iron1.4 mg(9 %)
Iodine0.9 μg(0 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2.6 g
Uric acid21.4 mg
Cholesterol8.3 mg
Complete sugar9.5 g

Ingredients

for
24
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
How healthy are the main ingredients?
OatsOatsPumpkin seedSunflower seedflaxseedflaxseed

Preparation steps

1.

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.

2.

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.

3.

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.