Fruit and Nut Energy Bars

1 week ago 6

Democracy Dies successful Darkness

4.1 (15)

These bars — made with dried fruits, nuts and seeds, and with nary flour, ovum oregon added sugars — are somewhat chewy, with nutty crunch and the beauteous flavors of the whole, elemental ingredients.

Store successful an airtight instrumentality astatine country somesthesia for up to 3 days, successful the refrigerator for up to 2 weeks, oregon wrapper individually and frost for up to 3 months.

Chia seeds and hemp seeds tin beryllium recovered astatine wellness nutrient stores, Whole Foods oregon online.

From nutritionist and cookbook writer Ellie Krieger.

Ingredients

measuring cup

Servings: 18

Oil oregon lipid spray, for the pan
2 tablespoons chia seeds
1/3 cupful (80 milliliters) water
1 cupful (95 grams) almond meal
1 cupful (150 grams) earthy full almonds
1 cupful (125 grams) full pitted dried dates
1/2 cupful (70 grams) shelled earthy sunflower seeds
1/2 cupful (60 grams) hulled hemp seeds (hemp hearts)
1/2 cupful (90 grams) dried unsulphured unsweetened apricots
1/2 cupful (70 grams) raisins
3/4 spoon crushed cinnamon
1/8 spoon kosher salt, oregon much arsenic needed

Nutritional Facts

Per bar

Calories
170
Fat
10 g
Saturated Fat
1 g
Carbohydrates
16 g
Sodium
10 mg
Protein
6 g
Fiber
4 g
Sugar
8 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutritionist and cookbook writer Ellie Krieger.

Tested by Olga Massov.

Published January 29, 2020

Updated March 16, 2026