Homemade Fruit and Seed Bars

Name: Homemade Fruit and Seed Bars
Prep time: 20 min
Total time: 2 h
Yield: 12
Ingredients: 1/2 cup sprouted whole wheat flour; 1/3 cup packed brown sugar; 1/4 cup old-fashioned oats; 1/4 cup butter, softened; 3 tablespoons honey; 2 eggs; 1/2 cup chopped pecans; 1/2 cup dried cherries; 2 tablespoons raw coconut flakes; 2 tablespoons hemp seed; 2 tablespoons sunflower nuts; 2 tablespoons pepita seeds; 1/4 teaspoon fine sea salt

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Betty Crocker Kitchens

Updated Aug 28, 2023

Homemade Fruit and Seed Bars

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Prep Time 20 min
Total 2 hr 0 min
Servings 12
Ingredients 13

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Ingredients

Base

1/2 cup sprouted whole wheat flour
1/3 cup packed brown sugar
1/4 cup old-fashioned oats
1/4 cup butter, softened

Topping

3 tablespoons honey
2 eggs
1/2 cup chopped pecans
1/2 cup dried cherries
2 tablespoons raw coconut flakes
2 tablespoons hemp seed
2 tablespoons sunflower nuts
2 tablespoons pepita seeds
1/4 teaspoon fine sea salt

Instructions

Step
1

Heat oven to 350°F. Cut two (12x8-inch) sheets of cooking parchment paper. Place one sheet in 8-inch pan, allowing paper to hang outside of two sides of pan; place other sheet on top so it hangs outside of other two sides of pan.
Step
2

In medium bowl, mix Base ingredients until soft crumbly dough forms. Press in bottom of pan. Bake 16 minutes.
Step
3

Meanwhile, in small bowl, beat honey and eggs with whisk. Stir in remaining topping ingredients. Pour over base.
Step
4

Bake 18 to 23 minutes or until golden brown. Cool completely, about 1 hour. Remove by lifting paper edges. For bars, cut into 6 rows by 2 rows. Store covered in refrigerator.

Nutrition

200 Calories

11g Total Fat

3g Protein

22g Total Carbohydrate

15g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 200

Calories from Fat: 100

Total Fat: 11g; 16%

Saturated Fat: 3 1/2g; 18%

Trans Fat: 0g

Cholesterol: 40mg; 14%

Sodium: 95mg; 4%

Potassium: 130mg; 4%

Total Carbohydrate: 22g; 7%

Dietary Fiber: 2g; 9%

Sugars: 15g

Protein: 3g

% Daily Value*:

Vitamin A: 4%; 4%

Vitamin C: 0%; 0%

Calcium: 2%; 2%

Iron: 6%; 6%

Exchanges:

1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;

Homemade Fruit and Seed Bars

Homemade Fruit and Seed Bars

Ingredients

Base

Topping

Instructions

Nutrition

Nutrition Facts

Serving Size: 1 Serving

% Daily Value*:

Exchanges:

Carbohydrate Choice

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