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: 189Total Fat: 9gSodium: 80mgCarbohydrates: 24gFiber: 8gSugar: 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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Pure2raw Twins says
I am a pants girl though I like to wear skirts outside of working out. For some reason mentally I can not push myself as hard if not pants or shorts 😉 And those apricot bars wow - love the color so vibrant! And I bet they are delicious too!!
spabettie says
thank you! these are very tasty - I cannot wait to make variations, I have so many swirling around... 🙂 ha - I know what you mean about not pushing as hard!! (well, except for tennis - for me - I'd go Go GO) but I can see where a skirt might ... encumber you from full activity!
Betty @ scrambled hen fruit says
I spend a lot of time sitting on the floor with my kids at school so I'm a pants girl. I do love skirts though and would totally wear a running skirt if I had the legs for it. Workin' on that. 🙂 These bars look yummy!
spabettie says
ha... I'd probably still wear skirts, just with pants (like tights!) under them! 😀 probably less skirts, though. the bars are good... expect to see variations coming up!
Christin@purplebirdblog says
Pardon my language, but shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiit! That CRUST. <3
I just started wearing hippie-ish skirts for the first time last year, but I'm still mostly pants. I can appreciate rocking the running skirt, but you wouldn't catch me in one! 😉 I wish I knew how to sew... I want to make some skirts out of cute fabric that fall just below the knee so I can better show off my calf tattoos!
spabettie says
yes - the crust is GOOOOD. I'll take your well-placed expletives in place of the missed snark <3 <3
I wish I LIKED sewing... 😉 I have so many ideas of pieces I would make...
Jenn@slim-shoppin says
I don't have a running skirt, but I would totally wear one - I think they are super cute!
spabettie says
they are! fun too, I think 😀
Courtney @ The Granola Chronicles says
DROOL. These bars look fabulous! 🙂
spabettie says
thank you, friend!! I'd send you some if I knew they'd still be fresh... 😀 HAPPY FRIDAY!!
Paige @ Running Around Normal says
omg these are gorgeous! And I can't believe the ingredients!
Jess@HealthyExposures says
These look so good!! Was totally not expecting to see tempeh in there, but love that idea. And apricots. They're a dried-fruit-favorite of mine.
I used to only wear jeans. Of course, I still only wear jeans...but in the between, there was a time where I was all about skirts or shirt-dresses with leggings. SO much more comfortable. Unfortunately, I have to have my legs and feet covered at work (in case I spill chemicals - yippee) so I'm stuck being uncomfortable 😛
spabettie says
I love dried apricots, too. they always smell funky to me, which is weird that I'd still like them since I am smell sensitive! they always taste great, though.
I do the skirt or dress with leggings too - love that, SO comfy! (doing it right now - ha! this one is built in, though, the yoga pants with the little short almost non skirt attached...) 😀
Happy Friday!!
Dorry says
We sell a lot of skirts at lulu! They are perfect for running and tennis. I personally love to run in my lulu speed shorts or running crops if it's cooler outside. My daily "uniform" these days is a pair of wunder unders and a tank with a jacket/hoodie of some sort when I get chilly. I rarely wear jeans anymore. I love dresses in the spring and summertime. And I LOVE apricots, so I will be making these!
spabettie says
I love all the lulu skirts!! I don't think any of mine are lulu...? I love my wunder unders too... I wear them a lot.
Jessica @ Dairy Free Betty says
Yes for the running skirt! 🙂 I think they're cute!!
These look tasty lady!! 🙂 I love apricots!! 🙂
spabettie says
if you love apricots you'd LOVE these... pretty simple and SO good!
Annie@A Gluten-Less Foodie says
Running skirts are amazing...especially for us girls that have "inner thighs" - you don't get the short creep. I love them. And I don't like that she rolled her eyes over it!
spabettie says
I know, I didn't like that either!! that's why I said that - and I feel like I want to show up in a skirt soon! 😉