Nutritious and Delicious Apple Fiber Bars

March 2, 2011 By Leanne Vogel July 21, 2015

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

Author: Leanne Vogel

Recipe type: Vegan, Gluten free, Dairy free, Sugar free

Prep time: 30 mins

Cook time: 35 mins

Total time: 1 hour 5 mins

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

Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.
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.
Meanwhile, combine quinoa flakes, sorghum flour, rice flour, flax seed, hemp seeds, baking soda, and salt in a large bowl. Whisk until combined.
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.
Add processed mixture and reserved apples to the large flour bowl, and mix until combined.
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.
Place on prepared cookie sheet and bake for 30-35 minutes [mine took 31 minutes] or until golden.

View Nutritional Information (once on page scroll down) 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?

This entry was tagged: fiber, snack bar