Nut and Seed Bars Recipe

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Healthy Cooking for DiabeticsThe sugar content of many shop-bought fruit, nut and seed bars is often very high. These bars bring the sugar down to an acceptable level.

  • Yield: 15
  • Preparation Time: 20 Minutes
  • Cooking Time: 45 Minutes


How to Make It
  1. Preheat the oven to 170°C/340°F/Gas Mark 3–4. Line a 24 × 16-cm/9½ × 6¼-inch shallow baking tin with baking paper.
  2. Put the oil, cashew nut butter, maple syrup and stevia granules in a small saucepan and heat gently, stirring constantly, until well combined and the nut butter is melted.
  3. Remove from the heat, add the flaxseed, apple sauce and vanilla extract and combine thoroughly.
  4. Mix together the oats, dried apricots, pumpkin seeds, sunflower seeds, cinnamon and salt in a large mixing bowl. Spoon the nut butter mixture into the bowl and stir until well combined.
  5. Spoon the mixture into the prepared tin, pressing it down and out into the corners with your fingers until the tin is evenly filled.
  6. Bake in the preheated oven for 40 minutes, or until the top is golden. Leave to cool in the tin for 5 minutes, then remove from the tin and cut into 15 bars. Transfer to a wire rack to cool completely. Store in an airtight container for up to 1 week.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
213 kcal
Calories from Fat:
108 kcal
% Daily Value*
Total Fat
12.0 g
Saturated Fat
1.8 g
Trans Fat
0.0 g
21.7 g
Dietary Fiber
4 g
6.8 g
6.2 g
* 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 recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.

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