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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Janet says
interesting recipe. sounds delicious and the pics are pretty!
camillia says
Just wondering - I'm not a huge fan of tempe, what would you replace it with? Can you think of a soy free option?
spabettie says
hi camillia, this recipe was created around the tempeh - so I've never made it another way... but you could try oats? start with 1/4 cup.
Averie @ Love Veggies and Yoga says
just saw you link these on leanne/guestie post.
NICE
i love apricots and everything else about them. great!
spabettie says
you should try these, Averie - they are one of my favorite desserts I have ever made, and if you like apricots you'd LOVE them! 🙂
Liz says
I'd love to try out running skirts, mainly because I'm convinced I'd hate it and that it'd get in the way of my stride. I like proving myself wrong, I guess. 🙂
Mmm, can you believe I've never had an apricot? I love apricot jam though...
spabettie says
well, then you've SORT OF had an apricot... 🙂 you should try a skirt - I think you'd be surprised how comfortable they are! the ones I have are pretty short (with attached shorts under) and never feel like they're getting in the way 🙂
Julie says
Running skirts - absolutely yes! I wore one when I ran my first marathon. They are super fun! And of course the most comfy thing to wear around town doing errands and such. 🙂
spabettie says
yes - I wear mine a lot for non running activities too!
Heather @ kissmybroccoli says
Oh my gosh, I can't believe how easy these look! Why oh why am I out of apricots!? *insert mucho sad face*
I used to NEVER wear skirts, but the summer before last I bought my first "summer dress" and I was hooked! There's hardly a day that goes by during the summer that I'm not in a skirt or a dress!
spabettie says
they're SUPER easy - girl, get yourself some apricots next shopping trip - you will NOT regret it! I cannot believe how awesome these taste...
and ME TOO... I wear yoga pants pretty often, but I'd say 90% of my "bottoms" are skirts and dresses! 😀
Sondi says
This looks like a great recipe. Did you melt the coconut oil before adding it to the food processor?
spabettie says
Thank you, Sondi! nope - I spooned the coconut oil solid as is 🙂 I am so very excited about this recipe - so SO good, I hope you try it!
Shirley @ gfe says
I'm a skirt or a dress girl whenever possible. More comfortable and attractive to me.
Those bars look sensational! Great photos. 🙂
xo,
Shirley
spabettie says
I agree completely! skirts and dresses to me are comfortable... and thank you - I am so excited for the result of these bars... can't wait to make other flavors!
Rachel (Olalliberry) says
What a fun way to use tempeh! And I do love dried apricots, but I really can't wait until fresh apricot season!!
I am definitely not a skirt person, but if you love skirts, why not wear them when running?
spabettie says
I also look forward to fresh apricots, peaches... mmm!
Leanne @ Healthful Pursuit says
hmmm I don't think I've worn a skirt since High School. I'm a jeans + hoodie girl through and through. I don't know if you could pay me enough to wear a skirt while at the gym! These bars look delicious. I love unbaked bars - I just tried a date bar recipe from Oh She Glows and loved it! I wonder if you could use figs on top instead of Apricots? I'll have to give it a go!
spabettie says
YES !! figs are fabulous with this - I made those last week (posting soon...) and while I was making them, came up with this one... 😀