List of parts.
50 grams of almonds, which is equivalent to 1.7 ounces.
50 grams of walnuts is the same as 1.7 ounces.
50 grams of hazelnuts is the same as 1.7 ounces.
80 grams of salted peanuts (2.8 ounces)
30 grams of pumpkin seeds is the same as 1 ounce.
30 grams of sunflower seeds is the same as 1 ounce.
120 grams of dates without pits, which is the same as 4.2 ounces.
100 grams of dried apricots is the same as 3.5 ounces
40 grams of dried cranberries is the same as 1.4 ounces.
60 grams of raisins is the same as 2.1 ounces
Directions
Prepare the nuts and seeds.
Heat the almonds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds in a pan without oil on medium heat for about 5 minutes. Stir frequently until they become golden and smell delicious. Let them cool down.
Get the dried fruits ready.
Place the dates, apricots, cranberries, and raisins in a blender. Mix until the mixture is sticky and well combined.
Combine the ingredients.
Transfer the toasted nuts and seeds to the food processor along with the dried fruit mixture. Press the button a few more times until all the ingredients are well mixed and form a sticky mixture.
Make the bars.
Put parchment paper on a baking dish or tray. Press the mix down firmly in the dish, spreading it evenly to be about 1-2 cm thick
Relax and let it harden.
Place the dish in the refrigerator for 1-2 hours, or until the mixture is firm enough to be sliced into bars.
Cut and serve the food.
Once it has cooled, remove it from the refrigerator and cut it into bars of your desired size. Enjoy these energy bars as a quick snack or bring them along for an energy boost when you’re busy.
Suggestions for ways to help others.
These bars are perfect for a quick breakfast or a post-workout snack.
Eat it with yogurt or a smoothie to have a more substantial meal.
Cooking Advice
If the mix is too dry, you can add more dates or a bit of honey to help it stick together better.
You can swap any nuts or dried fruits with your favorites to personalize the flavor.
Health benefits of eating
These bars are packed with fiber, healthy fats, and natural sugars to provide you with lasting energy.
Combining nuts and dried fruits gives you a mix of vitamins, minerals, and antioxidants.
Details about food and healthy eating.
This meal is good for vegetarians and those who cannot have gluten.
If you prefer vegan options, check that the peanuts were not cooked with animal fats.
Nutritional facts (for each bar, calculated for a total of 12 bars)
Calories: Around 150 calories