Glass half full crunchy fruit and nut bars

I often find myself needing an energy hit in the afternoon, like most people, and I try as hard as I can to avoid unhealthy quick fixes. These dried fruit and nut bars are a terrific go-to snack. Full of healthy Omega-3 fats that are readily found in nuts, these bars will give you a steady flow of energy, versus a quick sugar hit that is often followed by a devastating low. The addition of rice malt syrup makes all the difference.

I love my food to have texture and these are super crunchy when enjoyed straight from the fridge, or you can break up the bars and scatter them over some stewed fruit as a crumble topping for dessert.

Dry ingredients

½ cup dried fruit (craisins, apricots, prunes, apples, sultanas etc.), chopped roughly
½ cup sunflower seeds
½ cup pepitas
½ cup whole almonds
1 ½ cups rolled oats
1 teaspoon cinnamon
3 tablespoons shredded dry coconut
1 tablespoon whole or ground flaxseeds (optional)

Wet ingredients

2 tablespoons coconut oil
4 tablespoons rice malt syrup

  •  Pre-heat oven to 200c.
  •  In a large mixing bowl add the dry ingredients and combine well.
  •  Stir through the coconut oil and rice malt syrup. The mixture will be very chunky but it’s important you moisten all of the ingredients.
  •  Line a small-medium sized baking dish with baking paper and press the mixture very firmly down. Using the back of a spoon helps.
  •  Sprinkle the top of the mixture with the reserved tablespoon of flaxseeds.
  •  Bake for 30 minutes.
  •  Allow the mixture to thoroughly cool before slicing into preferred sizes. It will get crunchy as it cools.

* These fruit and nut bars refrigerate well for up to a week when kept in an airtight container.

** You can play around with your favourite dried fruit, nut, and seed combinations.

*** If your coconut oil has stiffened over winter, place the oil in the microwave for 30 seconds to make it easier to mix with.

Rice malt syrup

Rice malt syrup is gluten free, suitable for vegans, and it’s made from brown rice and is therefore a complex carbohydrate that is low GI and provides energy over a slow and consistent period of time. It’s a great alternative to honey and it has a delicious natural caramel flavour. The best bit is that rice malt syrup has an amazing ability to make ingredients become crunchy when baked. This ingredient is one of my favourite baking discoveries.

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3 thoughts on “Glass half full crunchy fruit and nut bars”

  • Dear The Loving Cook
    I made your “Glass half full crunchy fruit and nut bars” a few nights ago and they were DELICIOUS!!! The perfect afternoon snack! I also crumbled up a couple of the bars and spread it over low fat greek natural yoghurt.
    I was unable to find rice malt syrup – so i had to use golden syrup instead. Will be interested to try the recipe again once i track down the rice malt syrup.
    What I loved about the recipe the most was how easy they were to make. In Hong Kong we are rarely blessed with big kitchens – so I definitely appreciated the fact I could put everything into one bowl, stir it and then place it in a tray, bake it and voila, recipe completed! Also – the fact that your measurements were in cups/spoons rather than weight was great because I always hate having to get the scales out when i am cooking.
    Looking forward to trying out all your other recipes!
    Kirsty

    • Hi Kirsty, That’s great and I am so glad you enjoyed the recipe. It’s so easy and like you, I hate to measure things and it’s very hard to get these wrong. Thanks for the feedback and I hope you enjoy the rest of my recipes – more to come!

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