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Fruit and Nut Breakfast Bars

Fruit and Nut Breakfast BarsJami Nolen, Nutrition Program Associate

August 19, 2012

 

Back to school means crazy mornings trying to get the kids out the door in time. Sometimes that means a rushed breakfast, having the kids grab whatever they can. Try making this healthy breakfast bar that the kids can grab on the way out the door. Healthy breakfast equals healthy minds!

 

Yield:

Makes 8 bars

 

Ingredients:

  • 1 cup old-fashioned rolled oats
  • 1/4 cup chopped peanuts
  • 1/4 cup sunflower seeds
  • 1 tablespoon ground flaxseed
  • 1 tablespoon sesame seeds
  • 1 cup unsweetened whole-grain puffed cereal
  • 1/3 cup dried cranberries
  • 1/3 cup chopped dried apricots
  • 1/3 cup chopped raisins
  • 1/4 cup creamy peanut butter
  • 1/4 cup light brown sugar
  • 1/4 cup honey
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon salt

 

Preparation:

  1. Preheat oven to 350 F. Coat an 8-inch square pan with cooking spray.
  2. Spread oats, peanuts, sunflower seeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add flaxseed, cereal, cranberries, apricots and raisins; toss to combine.
  3. Combine peanut butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
  4. Immediately pour the peanut butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain.
  5. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.

 

Nutrition Information per serving:

244 calories
10g fat (1g saturated fat, 5g monounsaturated fat)
0mg cholesterol
38g carbohydrates
15g added sugars
5g protein
3g fiber
74mg sodium
313mg potassium

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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