Nutritious and Delicious Apple Fiber Bars
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Recipe type: Vegan, Gluten free, Dairy free, Sugar free
Prep time: 
Cook time: 
Total time: 
Serves: 10 bars
 
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
  • ¾ cup quinoa flakes
  • ¾ cup sorghum flour
  • ¼ cup brown rice flour
  • 3 tablespoon ground flax seed
  • 3 tablespoon hemp seeds
  • ½ teaspoon baking soda
  • ¼ teaspoon himalayan rock salt
  • 2 apple, diced – do not peel!
  • ½ cup apple juice
  • 1 tablespoon lemon juice
  • 1 teaspoon cinnamon
  • 8 medjool dates, pitted and diced
  • ¼ 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
Instructions
  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 ¼ 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.
Recipe by Healthful Pursuit at https://www.healthfulpursuit.com/2011/03/nutritious-and-delicious-apple-fiber-bars/