Nutritious and Delicious Apple Fiber Bars

Something you should know about me…

I love packing lunches!

It started at a very early age for me. My mom was big into homemade lunches, so we grew up believing that’s all there was.

By the time I was 7 I was coming home from school everyday and making my lunch for the following day at school.

Nothing has changed, in fact I think I like lunch packing even more now.

My favorite lunch items:

  • Sliced apples with a splash of lemon juice and a dash of cinnamon – I splash them with lemon so they don’t go brown overnight
  • Lemon LARABAR cut up into small pieces and mixed with granola – don’t knock it till you try it my friends
  • Spinach salad with tomatoes, pumpkin seeds, avocado, olive oil, and 2 hard boiled eggs
  • Millet with ground bison, sauteed veggies, and coconut oil
  • This [with granola and extra almond milk]
  • Bison burger patty wrapped in Swiss chard
  • BIG bowl of steamed veggies with hummus and pumpkin seeds on top

My favorite lunch item this week are these Apple Fiber Bars. They’re a perfect pick me up snack, or a great addition to yogurt as I just found out this morning.

In other news, Chelsey is giving away the real food diet cookbook, check it out!

Nutritious and Delicious Apple Fiber Bars

Vegan, Gluten free, Dairy free, Sugar free

These bars are naturally sweet, with a strong apple cinnamon flavor. They are nutritionally balanced, coming in at just above 200 calories, with 10g of sugar and 5 grams of fiber and protein! These snack bars are perfect for your kids’ lunches, as a post workout snack, or as a healthful after dinner treat.

Ingredients

  • 3/4 cup quinoa flakes
  • 3/4 cup sorghum flour
  • 1/4 cup brown rice flour
  • 3 tablespoon ground flax seed
  • 3 tablespoon hemp seeds
  • 1/2 teaspoon Baking soda
  • 1/4 teaspoon Himalayan rock salt
  • 2 apple, diced – do not peel!
  • 1/2 cup apple juice
  • 1 tablespoon lemon juice
  • 1 teaspoon cinnamon
  • 8 medjool dates, pitted and diced
  • 1/4 cup coconut oil, melted
  • 2 tablespoon apple butter or 1 tablespoon apple sauce
  • 3 tablespoon sunflower seed butter or 3 tablespoon sunflower seeds ground fine
  • 1 teaspoon pure vanilla extract

Directions

  1. Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.
  2. Place diced apples, apple juice, lemon juice, and cinnamon in a small sauce pan. Cover and cook on medium-low heat for 5-10 minutes. Set aside to cool.
  3. Meanwhile, combine quinoa flakes, sorghum flour, rice flour, flax seed, hemp seeds, baking soda, and salt in a large bowl. Whisk until combined.
  4. In a blender, process half of the apple mixture [reserve the other half] with dates, coconut oil, apple butter, sunflower seed butter and vanilla extract.
  5. Add processed mixture and reserved apples to the large flour bowl, and mix until combined.
  6. Scoop 1/4 cup of mix at a time into your hand and shape into small bars – about 1 inch in width and 2-3 inches in length.
  7. Place on prepared cookie sheet and bake for 30-35 minutes [mine took 31 minutes] or until golden.

Makes 10 bars

Nutrition stats: calories 215; fat 7g; saturated fat 5g; dietary fiber 5g; sugars 10g; protein 5g

Do you make your own lunches?

If so, what’s for lunch today?

If not, pretend you have a homemade lunch. What’s in it?

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Comments | Leave Your Comment

  1. YUM!

    I always make my own lunch. Today is going to be a chicken salad (Healthy, of course, and NO mayo! Maybe hummus? Or avocado? Or simply olive oil and balsamic vinegar?)

    • Yum! Wanna make my lunch for me? haha sounds like you have a great selection, Tara!

  2. These look like a great midday pick-me-up! Are they a softer cookie?

    I always bring my lunch to work. Today I am having leftover garam masala daal from my creation last night. Hummus is a go-to, as are almonds, green smoothies, and greek yogurt.

    Congrats on the FoodBuzz, btw!

    • Yes, between a cookie and a muffin. Totally loving your garam masala. I could eat that everyday with no complaints. Thanks Laura :)

  3. I just love your blog! Currently I’m living outside of the US and very much so missing healthy, wholesome foods but reading your blog gives me inspiration for when I return home. Thank you!

    • Thanks Sara! Where abouts are you located? I’m sure it can be quite challenging to eat healthy or find healthy options in many countries. I’m in Canada, so things are good, but definitely not as good as the US.

      • I’m in Guyana, South America serving in the Peace Corps. Back home, I was a health nut so being here has been challenging. But that’s okay because when I get home I’m going to refer to you blog regularly! I ate mostly gluten free back home too, so I really love your recipes!

        • Oh my goodness, what an experience you must be having. When will you be back home?

  4. I try to make my lunches 4 of the 5 workdays, so this looks like an awesome bring-along. Almost like a Clif Bar…but it has to be better! I can’t wait to test these out :)

    • I hadn’t even made the connection, but yes, they’re quite similar to a Clif bar! I bet they’re a lot cheaper too!

  5. I make my own lunches too, everyday, since I was in elementary school! It’s so much better than eating out and much healthier. I usually have sandwiches or leftovers that I try to spice up for the next day. Love these bars!

    • I’d like to think that spicing up leftovers is an art. It takes a lot of creativity!

  6. I pack my lunch every day! Lunch is my least favored meal though. I like the break and sitting down for a meal, but I would rather eat breakfast 3x a day. :)

    My lunch today had leftover vegetarian chili topped with nutritional yeast, a sliced pear with cinnamon, and some gluten free flax crackers. Some snacks included a black cherry chobani and a homemade larabar!

    • Homemade larabar?! Now you have my attention. I need to get on that. I’m with you though, I would rather have breakfast all day, everyday.

  7. I make my own lunch everyday…I really enjoy doing it! It is much better for me than to get something at work, which is normally gross haha. These fiber bars look amazing…thank you so much for sharing!

  8. Yes! These look perfect. I’m always on the lookout for delicious, home made snacks for me and my 4 kids. Love the apple! I love spinach salads this way too ,one of my fav lunches ever.
    Yup, I always make my own lunches and for my kids to take to school. Loaded tuna salad, pitas, mixed nuts and fruit, mini whole grain pizzas with canadian bacon, hummus and veggies, salads ect.
    btw, thx for stopping by Simply Healthy Family and for the excellent reminder about coconute oil. I can’t believe I missed that! My mom has literally pounded into my brain the health benefits of coconut oil and will use only that and avacado oil for high heat cooking.

    • I’m so amazed by your mom skills. I couldn’t imagine packing 4 lunches plus my own. I bet you’re absolutely unstoppable in the kitchen, Gwen! Last night as I was checking my comments I realized I hadn’t heard from you in awhile, so I poked around your blog to find out what you’d been up to. I totally love the oil chart, and I’m glad I could remind you of how fantastic coconut oil is. Guh, I love it!

  9. I want some!!! They look so good, I can just imagine how wonderful they smelled while baking too, not to mention how delightful they taste!
    I did have a homemade lunch today, I made a very lowfat bean dip with more veggies than anything else, and served it up with a few tortilla chips. Yum!!

    • The house smelt fantastic! Your lunch sounds absolutely delicious. Do you have the recipe for the bean dip? I’d love to check it out!

  10. I love making my own lunches–I don’t think I could get by without them! Today’s lunch was a veggie wrap with a side of raw nuts! :)

    I have to try the cut-up larabar trick too!

  11. Okay so besides the fact that these look and sound incredible I just love your pictures today! Well – you always take great pics but these really pop with that gorgeous red apple! ♥- Katrina

    • Thank you Katrina! I ate up all the ‘props’ when I was done with the shoot. Best part about food blogging if I must say!

  12. I love packing lunches too! I look forward to lunch all morning long! Today I brought leftover soup and a salad, and I also packed some almonds, an orange, a banana, some greek yogurt with a drizzle of maple syrup, and some granola. It sounds like a lot, but I eat it gradually over the course of the day.

    Those bars look so good! I look forward to making those sometime, they would make a great snack!

  13. I’m such a lunch-packer too! I pack both my breakfast, usually oats, and lunch, usually salad, every single day. In NYC its so easy to hit up a street vendor or corner restaurant (and most of my office mates do just that), but I find that my lunches are tasty, nutritious and healthy. Thanks for a great lunch-packing option!

    • Good for you for sticking to your packed lunches. I bet it works out to be a lot less expensive for you too!

  14. MMMMMMMMMM,…what tasty & appetizing gf apple bars! They look fabulous!!

    Yummie for my tummy! Greets from a recent gf foodie from Brussels, Belgium!

    You have a COOl blog! :)

    • Hi Sophie! Thanks for stopping by, I have a note to check out your blog as well. I just love meeting fellow gf foodies! Hope you’re having a fantastic Thursday :)

    • I love the changes you made to the recipe. Great work, Molly!

    • Sorghum flour is similar to spelt or kamut flour. You could try replacing it with those. I’ve haven’t tried it, so I’m not sure of the outcome though. Good luck!

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