Walnut Fig and Cranberry Bars
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!)
(Percentage of daily recommendation)
| Calorie | 141 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 1.3 μg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 14 μg | (5 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 155 mg | (4 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 13 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 ozs Walnut
- 4 ozs dried Figs
- 1 Organic orange
- 3 ozs soft butter
- 4 ozs Raw cane sugar
- 1 pinch salt
- 2 eggs
- 5 ozs Whole wheat flour
- 2 tsps cream of tartar
- 4 ozs ground Hazelnuts
- 4 ozs dried Cranberry
- 1 tsp cocoa powder
- ½ tsp Cardamom (or cinnamon)
Preparation steps
Finely chop walnuts.
Finely chop figs.
Rinse orange in hot water, wipe dry and grate peel. Cut orange in half and squeeze juice.
Mix butter, sugar, salt and orange zest together in a bowl with a hand mixer. Stir in eggs.
Mix flour, baking powder, figs, nuts, cranberries, cocoa powder and cardamom into the bowl and knead into a smooth dough.
Place dough on a parchment paper-lined baking sheet and cover with plastic wrap. Roll out dough to the edges of the baking sheet.
Remove plastic wrap and bake in a preheated oven at 350°F for approximately 30 minutes.
Sprinkle pastry with orange juice while still warm, let soak 5 minutes, then cut into bars and let cool on cutting board.