Monday, 23 February 2015

Apricot Oat Walnut Bars

baking, cookies, apricots, walnuts, oats, health bars, gluten free, egg free, hypoglycaemic diet, sugar free,

Here is a first time recipe - using some favourite ingredients always in my pantry: dried apricots, walnuts, oats.

These apricot bars are sugar free, egg free, dairy free, wheat free. Perfect "breakfast on the run" providing complex carbohydrates, fruit, nuts and healthy fats.

This recipe is a "work-in-progressfuture makings may include additions and alterations to this recipe.

However, for now, these apricot oat bars are great for our long distance walks, providing some essential slow release energy.


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Ingredients needed:

1 cup dried apricots, chopped
2 teaspoons fresh ginger, chopped 
3 tablespoons pineapple juice
2/3 cup walnuts, chopped
1.5 cups oats
3 tablespoons coconut flour
2 tablespoons ground flax seed
1 teaspoon cinnamon
1/2 teaspoon fine sea salt
1/4 cup olive oil
1/4 cup whole tahini
1/4 cup honey

Method:

Preheat the oven to 160C (320F).  Line a baking tray with baking paper.

Place chopped apricots and ginger in a bowl.  In a saucepan bring the pineapple juice to a simmer, and pour over the chopped apricots and ginger.
Mix well, set aside and allow the apricots to absorb the juice.


baking, cookies, apricots, walnuts, oats, health bars, gluten free, egg free, hypoglycaemic diet, sugar free,
        1. Apricots and ginger, chopped;                           2. Walnuts chopped;                                        3. Dry ingredients

In a large bowl add all the dry ingredients:  walnuts, oats, coconut flour, flax seed, cinnamon, sea salt, mix well.

To the bowl of apricots and ginger, add the oil, tahini and honey.  Mix well.

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Add the wet mixture to the dry mixture.
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Stir until well combined.


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When combined transfer the mixture to the baking paper, and spread out evenly, approximate size 8" by 8".

  
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Press a few extra chopped walnuts to the top.


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Bake on middle rack for 25-30 minutes.

Cool, and then lift with the baking paper to cutting board.

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Using a sharp knife cut into squares.

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Keep in airtight container at room temperature for a week.  Or in fridge for longer. (unfortunately ours don't last a week - they get eaten really fast !)

Enjoy!