Everything But The Kitchen Sink Fruit and Nut Bars
January 16, 2014 33 Comments
Have you ever heard the phrase “imitation is the sincerest form of flattery”?
I believe it means that if you really like something you will try to copy it. Right now, I am hoping that KIND bar (a sponsor of Snack Girl’s book campaign) doesn’t mind my imitation.
KIND bar was gracious enough to give me KIND bars to send to people who buy Snack Girl To The Rescue! before it goes on sale on April 15th. I love KIND bars and KIND has rescued me in many airports, convenience stores, and gas stations.
But, this didn’t stop me from trying to make my own fruit and nut bar. My kitchen cabinets are filled with little bags of nuts and dried fruit from all the recipes that I attempt. So, I grabbed some slivered almonds, hazelnuts, and pumpkin seeds and mixed them with raisins and dates.
The results? Here you go:
These are now missing. I should call around my neighborhood and see who stole them.
What I like about these bars is that I can make them smaller than a KIND bar and put them in a little baggie to toss in my purse. I like my snack to be around 100 calories so this is a good fit.
I did use light corn syrup for this recipe which will drive the non-GMOers crazy. I couldn’t find brown rice syrup which would work equally as well in my Stop & Shop. You cannot use maple syrup because it isn’t thick enough.
Have you tried to make your won fruit and nut bar? What did you use?
Everything But The Kitchen Sink Nut Bars Recipe
makes 16 bars
1 ½ cups chopped assorted raw or toasted nuts and/or seeds
1/3 cup cereal
½ cup chopped dried fruit
1/3 cup light corn syrup or brown rice syrup
dash of salt (optional)
Preheat oven to 325 F. Line an 8-inch square baking pan with parchment paper AND spray it with non-stick spray for easy removal of the bars.
Mix together nuts, dried fruit, and cereal in a large bowl. Pour over corn syrup and add a dash of salt. Mix well and spoon into baking pan. Press the mixture down with the back of the spoon.
Bake for 17-20 minutes until lightly browned on the edge of the bars (see photo). Cool on baking rack for 20 minutes and slice into 16 bars.
Store at room temperature for three days, refrigerator for 2 weeks, or freeze for later consumption.
Nuts and seeds: walnuts, cashews, hazelnuts, brazil nuts, almonds, peanuts, pecans, pine nuts, sunflower seeds, pumpkin seeds, sesame seeds, etc.
Cereal: Rice Krispies, Puffed wheat, Cheerios (chopped), Brown Rice cereal, etc.
Dried fruit: raisins, apricots, dates, cherries, cranberries, figs, mangoes, shredded coconut, apples, prunes, peaches, etc.
For one bar: 85 calories, 4.4 g fat, 0.0 g saturated fat, 10.9 g carbohydrates, 4.8 g sugar, 2.1 g protein, 1.3 g fiber, 3 mg sodium, 2 Points+
Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes
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