Four-Fruit Power Bar Recipe

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Cook Healthy and QuickCherries bring a sharp, lively flavor to these power bars. Add a combination of other dried fruits or nuts, if you like. These bars are best eaten the day you make them.

  • Yield: 16
  • Preparation Time: 30

Ingredients

How to Make It
  1. To sprout the wheat grains, soak for 12 hours or overnight. Rinse the grains thoroughly and put in a large glass jar (grains expand to two to three times their initial volume). Cover the opening and neck of the jar with cheesecloth and attach it with string or a strong rubber band. Place at a 45° angle in a well-lit spot but not in direct sunlight. Rinse the grains each morning and evening by pouring water through the cheesecloth and emptying it out.
  2. The sprouts are ready when seedlings approximately ¼ in (0.5–1 cm) in length appear. Rinse the seedlings thoroughly in clean water, strain, and spread on a clean cloth to dry. The sprouted grains are ready to use when they are dry to the touch. Place the apricots and raisins in a blender and blend to a paste. Add half of the sprouted grains and black currants and blend until crushed (but not blended to a purée).
  3. Transfer to a mixing bowl and add the rest of the grains, berries, and the cherries. Mix well with a wooden spoon. Chop the walnuts into small chunks and add them to the mix. Sprinkle the sesame seeds on a flat surface. Roll out the mixture, or press it with clean hands, over the seeds into a rectangle ½ in (1 cm) thick. Use a sharp knife to cut the mixture into small rectangular bars. Place the bars on a rack and leave to dry out for a few hours.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
111 kcal
Calories from Fat:
36 kcal
% Daily Value*
Total Fat
4 g
11%
Saturated Fat
0.6 g
3%
Trans Fat
0.0 g
carbohydrates
16 g
12%
Dietary Fiber
2 g
5%
Sugars
8 g
9%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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