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Walnut Fig and Cranberry Bars

4.75
Average: 4.8 (4 votes)
(4 votes)
Walnut Fig and Cranberry Bars

Walnut Fig and Cranberry Bars - Energetic snack that enhances performance

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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
141
calories
Calories

Healthy, because

Even smarter

Nutritional values

Walnuts are an ideal supplier of omega-3 fatty acids. The aromatic nuts contain valuable alpha-linolenic acid, which helps to keep the heart and circulation healthy. According to studies, skin diseases such as psoriasis and neurodermatitis can be visibly improved by a good omega-3 supply.

If you have cholesterol problems or an aversion to using animal fats, then replace the butter with a high-quality vegetable margarine (do not use low-fat margarine, it contains too much water!)

1 piece contains
(Percentage of daily recommendation)
Calorie141 kcal(7 %)
Protein3 g(3 %)
Fat8 g(7 %)
Carbohydrates13 g(9 %)
Sugar added4 g(16 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0 mg(0 %)
Niacin1.1 mg(9 %)
Vitamin B₆0.1 mg(7 %)
Folate14 μg(5 %)
Pantothenic acid0.3 mg(5 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C10 mg(11 %)
Potassium155 mg(4 %)
Calcium39 mg(4 %)
Magnesium27 mg(9 %)
Iron0.9 mg(6 %)
Iodine1 μg(1 %)
Zinc0.6 mg(8 %)
Saturated fatty acids2.3 g
Uric acid13 mg
Cholesterol27 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
25
Ingredients
4 ounces Walnut
4 ounces dried Figs
1 Organic orange
3 ounces soft butter
4 ounces Raw cane sugar
1 pinch salt
2 eggs
5 ounces Whole wheat flour
2 teaspoons cream of tartar
4 ounces ground Hazelnuts
4 ounces dried Cranberry
1 teaspoon cocoa powder
½ teaspoon Cardamom (or cinnamon)
How healthy are the main ingredients?
WalnutFigsCranberryWhole wheat floursaltegg
Preparation

Kitchen utensils

1 Hand mixer, 1 Rolling pin, 1 Fine grater, 1 Mixing bowl, 1 Tablespoon, 1 Citrus juicer, 1 Large knife, 1 Cutting board, 1 Baking sheet, 1 Parchment paper, 1 Mini food processor, 1 Plastic wrap

Preparation steps

1.
Walnut Fig and Cranberry Bars preparation step 1

Finely chop walnuts.

2.
Walnut Fig and Cranberry Bars preparation step 2

Finely chop figs.

3.
Walnut Fig and Cranberry Bars preparation step 3

Rinse orange in hot water, wipe dry and grate peel. Cut orange in half and squeeze juice.

4.
Walnut Fig and Cranberry Bars preparation step 4

Mix butter, sugar, salt and orange zest together in a bowl with a hand mixer. Stir in eggs.

5.
Walnut Fig and Cranberry Bars preparation step 5

Mix flour, baking powder, figs, nuts, cranberries, cocoa powder and cardamom into the bowl and knead into a smooth dough.

6.
Walnut Fig and Cranberry Bars preparation step 6

Place dough on a parchment paper-lined baking sheet and cover with plastic wrap. Roll out dough to the edges of the baking sheet.

7.
Walnut Fig and Cranberry Bars preparation step 7

Remove plastic wrap and bake in a preheated oven at 350°F for approximately 30 minutes.

8.
Walnut Fig and Cranberry Bars preparation step 8

Sprinkle pastry with orange juice while still warm, let soak 5 minutes, then cut into bars and let cool on cutting board.