These brightly flavored apricot almond granola bars are an iron rich snack. Meal prep these apricot bars for tasty snacks through the week.
recipe originally published April 7, 2011
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Iron rich snack
These apricot almond bars have bright flavor and chewy texture. A perfect afternoon snack or pre workout bite, these take less than 10 minutes to make and just about 3 hours in the fridge to set.
In my ongoing pursuit to increase my iron, I make these apricot almond bars at least twice a month. Dried apricots, almonds, and walnuts are all good sources of iron, so I basically created an iron rich snack with all of my favorites on the list of foods high in iron. Chia and flax also have decent amounts of iron, and bring additional nutritional benefits like protein and fiber.
Whether you also need additional iron in your diet or are just looking for a quick and easy snack option, this apricot almond bar is one you'll want to add to. regular rotation.
Tips for making granola bars
- Toast the oats and nuts in the oven before mixing these bars for deeper flavors.
- Nut butter is a tasty binder for holding granola bars together while also adding protein. Heat it with brown rice syrup before pouring over dry ingredients.
- The best vegan sweetener to help granola bars stick together is brown rice syrup.
- Slicing larger dried fruit like apricots with culinary scissors is an easier alternative to chopping sticky dried apricots or processing them through a food processor.
- Press the bar mixture firmly into an even layer. Use a flat bottomed glass, a spatula, or your wet hands to press down, ensuring the bars will stick together.
- Allow the bars to refrigerate at least 3 hours to set properly. I often quickly make these in the evening and just refrigerate them overnight. I also store them in the fridge.
- For an extra delicious layer of flavor, drizzle the tops of these bars with melted chocolate, or dip the bottoms into melted chocolate. Transfer to parchment while the chocolate sets.
How long do homemade granola bars last?
My rule for maximum flavor and freshness is to enjoy apricot bars within three days.
Store in a glass container with a tightly fitting lid in the refrigerator.
Did you make these iron rich snack bars?
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Apricot Bars
These brightly flavored apricot almond bars are a tasty iron rich snack. Meal prep these apricot bars for tasty snacks through the week.
Ingredients
- 1 ½ cups gluten free rolled oats
- 1 cup dried apricots
- ½ cup almonds
- ½ cup walnuts
- 2 tablespoons chia seeds
- 2 tablespoons flax seed
- ¼ teaspoon sea salt
- ½ cup creamy almond butter
- ½ cup + 2 tablespoons brown rice syrup
Instructions
- Line an 8x8 baking dish with parchment. Set aside.
- Add the oats to a large mixing bowl.
- Using culinary scissors or a sharp knife, slice dried apricots into small pieces.
- Chop almonds and walnuts into similar size pieces, or add to a food processor and pulse a few times to chop.
- Add the chopped apricots, almonds, and walnuts to the mixing bowl with the oats. Add the chia, flax and salt. Stir to combine.
- Combine the almond butter and maple syrup in a saucepan over medium heat, stirring as the peanut butter melts and the mixture bubbles.
- Remove almond butter mixture from heat and pour over the oats mixture in the mixing bowl. Stir to coat completely.
- Transfer the apricot bar mixture to the parchment lined baking dish and press firmly into an even layer.
- Refrigerate the bars to set, at least 3 hours.
- Once bars have set, lift out of the baking dish with the parchment.
- Slice the square in half, then slice each half into 6 bars just over 1 inch wide and 4 inches long.
Notes
Best sweetener for binding granola bars
Many granola bars use honey as a binder. To keep granola bars vegan, brown rice syrup is the best substitute as far as sweetness and stickiness / binding agent.
Tips for making granola bars
- Toast the oats and nuts in the oven before mixing these bars for deeper flavors.
- Nut butter is a tasty binder for holding granola bars together while also adding protein. Heat it with brown rice syrup before pouring over dry ingredients.
- Slicing larger dried fruit like apricots with culinary scissors is an easier alternative to chopping sticky dried apricots or processing them through a food processor.
- Press the bar mixture firmly into an even layer. Use a flat bottomed glass, a spatula, or your wet hands to press down, ensuring the bars will stick together.
- Allow the bars to refrigerate at least 3 hours to set properly. I often quickly make these in the evening and just refrigerate them overnight. I also store them in the fridge.
- For an extra delicious layer of flavor, drizzle the tops of these bars with melted chocolate, or dip the bottoms into melted chocolate. Transfer to parchment while the chocolate sets.
Iron rich snack
In my ongoing pursuit to increase my iron, I make these apricot almond bars at least twice a month.
Dried apricots, almonds, and walnuts are all good sources of iron, so I basically created an iron rich snack with all of my favorites on the list of foods high in iron.
Chia and flax also have decent amounts of iron, and bring additional nutritional benefits like protein and fiber.
How long do homemade granola bars last?
My rule for maximum flavor and freshness is to enjoy apricot bars within three days.
Store in a glass container with a tightly fitting lid in the refrigerator.
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Nutrition Information:
Yield:
12Serving Size:
1 barAmount Per Serving: Calories: 230Total Fat: 9gSodium: 80mgCarbohydrates: 24gFiber: 6gSugar: 9gProtein: 9g
nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.
about Kristina:
Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food! Read more...
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lindsay says
love that crust, i could just eat that. yum. And for me, pants all the way! I need to be more lady like to wear skirts, it a shame.
🙂
spabettie says
hee - along one end there was a little less filling... mostly crust... I totally ate it just like that... SO good 😉
Evan Thomas says
I'm a pants man myself but I wouldn't mind a little breeze up there now and again.
spabettie says
haaa... I love it. utili-kilt? 😀
Jenn L @ Peas and Crayons says
I hate my knees..... no skirts for me! ew and no rompers either! they are so cute but i look gastly in them!!!! I'm just a big dorko so i wear jeans or leggings as long as I can until i'm stuck with shorts on a super hot day! haha
Kath (My Funny Little Life) says
ohmygoshohmygoshohmygoshohmygosh I WANT THEM!
😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯 😯
Gimme gimme!
spabettie says
😀 yes... you'd love these!
Kath (My Funny Little Life) says
Sure! 😀 Oh, and I also wanted to say that I'm afraid of exercize skirts. I'd worry somebody could look underneath. Overall, I'm totally a trousers girl, although I own a few skirts, but I only wear them on special occasions. Well, I have one knee-length skirt I like to wear in summer, but otherwise it's always trousers. And I like to roll them up a little. 🙂
spabettie says
ha! 🙂 from years of playing tennis, I have many pair of "fancy pants" - under skirt things that are meant to be seen, colors and prints and one pair with ruffles! 😀 many of my running skirts have built in shorts too...
Stephanie@MyThornsHaveRoses says
I have just recently started wearing shorts. Shorter skirts have yet to happen but I love a-line skirts and long flowy skirts. I wear a lot of pants. I even wear jogging pants for too long into the summer. I need to get over my thigh issues. 🙂
spabettie says
most of my skirts are longer, too, just the running and tennis skirts that are short! I wear running tights ALL THE TIME 😀
Holly @ The Runny Egg says
I have one running skirt that I hate -- but I got it on clearance and I'm pretty sure it is the wrong size. It rides up and is super uncomfortable. I think I need a smaller size to be honest.
I do wear skirts in the spring/summer/fall -- almost every day. I'm not sure what it is, one day I switched from wearing pants to wearing skirts and I really like it. Plus most pants/jeans do not fit me well at all!
Jennifer and Jaclyn @ sketch-free vegan says
that's so interesting to use tempeh. very cool
spabettie says
😀 the apricots are strong and sweet... makes a great flavor!
Heather (Where's the Beach) says
I guess I'm more pants. But I like dresses over skirts. I find them more comfy. Now, back to those bars. YUM. What a fantastic treat!
spabettie says
yes - these bars are SO good... it's one of those "can't wait 'til these are gone so I can make more" kinda things! 😀
Jasmine says
Running skirts - no, for me. I don't mind them when I see others wearing them, though.
Those bars are SO pretty and sunny. In fact, they are the sunniest thing I've seen in DAYS. (Ugh.) lol.
spabettie says
oh, no!! it's sunny HERE right now... supposed to be great today! <3
Meg says
Aw man I think running skirts are cute 🙂 I'd rock that on the elliptical even 😉
Mmmm I LOVE apricots, so summery! I cannot wait to try this out! You're a sheer baking genius!
Much love to you and your Basil!
spabettie says
thank you - love back to you as always, and a *wag wag wag*