The Everything Bar
When you think about high-fiber foods, whole grains, fruits, and veggies typically come to mind. But nuts and seeds can make a dent in your fiber intake too! This recipe includes your favorite nuts, sesame seeds, and sunflower seeds. The dried fruit provides a pleasant chewy texture, and add even more fiber as well.
- 1/2 cup nuts, coarsely chopped (or pumpkin seeds if you need this to be nut-free)
- 2 tablespoons wheat germ (omit if you need to make this gluten-free)
- 2 tablespoons flax seed
- 1 cup dates, pitted (or prunes)
- 1 cup peanut butter (or other nut/seed butter)
- 1/2 cup coconut oil (or butter)
- 1/2 cup honey (or corn syrup)
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 2 cups oats (source gluten-free oats if you need to make it gluten-free)
- 2 tablespoons wheat bran (omit if you need to make this gluten-free)
- 1/4 cup sesame seeds
- 1/3 cup sunflower seeds
- 1/2 cup dried cranberries
- 1/4 cup raisins
- Preheat oven to 375 degrees Fahrenheit
- Place nuts, wheat germ, and flax seeds on a baking sheet and bake for 4 minutes. If nuts are not toasted yet, return to oven and keep checking at 1-minute intervals. Nuts can start to burn very quickly!
- Meanwhile, place dates in saucepan and cover with water. Heat over medium until dates are soft and most of water has evaporated. Mash with fork.
- Turn heat to low. Add in peanut butter, butter, syrup, vanilla, and cinnamon.
- Add in remaining ingredients and toasted nuts/seeds/wheat germ.
- Stir until combined then press into a 9x9-inch pan.
- Refrigerate until firm enough to cut.
- Keep refrigerated.
- Recipe provided by Jessica Penner, R.D., of Smart Nutrition
Per serving: 309 kcal cal., 18 g fat (5 g sat. fat), 47 mg sodium, 5 g fiber, 14 g sugar, 8 g pro.. Percent Daily Values are based on a 2,000 calorie diet