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Nutritious and Delicious Apple Fiber Bars

by August 25, 2017

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.

Eating Style:

Dairy-free, Egg-free, Gluten-free, Nut-free, Refined Sugar-free, Soy-free, Sugar-free, Vegan, Vegetarian

Prep Time:

Serves:

10

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

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 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.

Nutrition Information Per Serving

Calories:

224

Calories from Fat:

96.3

Total Fat:

10.7 g

Saturated Fat:

5.1 g

Sodium:

124 mg

Carbs:

27.8 g

Dietary Fiber:

4 g

Net Carbs:

23.8 g

Sugars:

9.6 g

Protein:

5 g

HI! I’M LEANNE

Nutrition educator + keto enthusiast. I want to live in a world where every woman loves her body, nourishing fats are enjoyed at every meal, and the word “restriction” isn’t in the dictionary.

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