No Cook Fruit & Oat Bars

20
Easy
Appetizers

Characteristics

Dairy Free Vegetarian Without Eggs Without peanuts

Nutritional Facts Per Serving

120
Calories
3 g
Protein
20 g
Carbs
3 g
fiber
Show all nutrition facts

Nutritional Facts

1 20
  • Amount For Serving % Daily Value
  • Calories 120
  • Lipides 4 g
    • Saturated fat  0.5 g
  • Sodium  3 mg
  • Carbs 20 g
    • fiber  3 g
    • Sugar  14 g
  • Protein 3 g

Ingredients

  • 2 cups (500 mL) pitted Medjool dates (approx. 20 dates)
  • 1 cup (250 mL) quick oats
  • 1 cup (250 mL) pumpkin seeds
  • 1/2 cup (125 mL) coarsely chopped dried apricots
  • 1/3 cup (75 mL) coarsely chopped dried mango
  • 1/4 cup (60 mL) chia seeds

Method

  1. Add dates to food processor. Pulse, scraping down sides of bowl as needed, until dates starts to come together as a ball. Add oats, pumpkin seeds, dried apricots, dried mango and chia seeds; pulse until combined.
  2. Scrape mixture into parchment paper-lined 8-in. (20-cm) square baking pan. Firmly press into an even layer. Cover and refrigerate 1 hr. or overnight.
  3. Cut into 20 bars to serve. Store refrigerated in airtight container up to 1 week.

Tip: Substitute raisins, dried cranberries or dried cherries for mango or apricot. Also delicious made with any seed or nut, such as sunflower seeds, pecans, almonds, peanuts.

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