Healthy Recipe:

Recipe: Fruit and nut bar

  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: This treat is much healthier than a candy bar — count it as your sweet treat for the day.

By Mayo Clinic staff
Serves 10

Ingredients

    • 1/2 cup quinoa flour
    • 1/2 cup oats
    • 1/4 cup flax meal
    • 1/4 cup wheat germ
    • 1/4 cup chopped almonds
    • 1/4 cup dried apricots
    • 1/4 cup chopped dried figs
    • 1/4 cup buckwheat honey
    • 1/4 cup chopped dried pineapple
    • 2 tablespoons cornstarch

Directions

Combine all ingredients, mix well. Spread half an inch thick over a parchment-lined sheet pan. Bake at 300 F for 20 minutes. Cool completely and cut.

Nutritional analysis per serving

Serving size: 1 bar
Calories61 Sodium5 mg
Total fat1 g Total carbohydrate11 g
Saturated fattrace Dietary fiber1 g
Trans fat0 g Sugars7 g
Monounsaturated fat0.5 g Protein2 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
RE12366 Nov. 30, 2012

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