Рецепт Apricot Health Bars
Apricot Health Bars
My sister has been asking me for a while now to post a recipe for a tasty snack bar. This week our Power Food blog group begins to examine the benefits of certain fruits that seem to be especially good for our bodies. Apricots are the on the list for three good reasons: they are high in beta-carotenoids, which are good for our eyes, skin, and hair; and they are also high in vitamin C which is important for healing our cuts and wounds, keeping our gums healthy, and preventing colds. Potassium allows the cells, tissues, and organs to function at their best, and it’s good for reducing blood pressure. Just 5 dried apricot halves have the potassium equal to ½ a banana, and dried apricots also have 3 times the amount of fiber than the fresh fruit.
While surfing the net I came across a business site called ApricotKing, and as you can imagine they specialize in selling apricots, and they have a number of interesting recipes that call for apricots. I have modified their recipe for the Apricot Health Bar, mainly to cut out the fat from the butter, to use whole wheat pastry flour instead of all-purpose flour, less oatmeal, and a little less fruit. The bars are light in added sugar and they are a kid approved, moist, sweet, healthy snack. My sister will be thrilled, and I hope my readers will be too!
Servings: 20 squares, or 12 bars Prep Time: 12 minutes Bake Time: 18 minutes
Ingredients:
- ½ cup baby food apricot puree, or applesauce
- ¼ cup olive oil
- ¼ cup natural cane sugar, or palm sugar
- 1 egg
- 1 teaspoon vanilla extract
- ¾ cup rolled oats
- ¾ cup whole wheat pastry flour, or white whole wheat flour
- ¼ cup bran, or wheat germ
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- ½ teaspoon baking powder
- 2/3 cup dried apricots, diced
- ½ cup chopped walnuts
- 1/3 cup shredded coconut
Procedure:
1. Pre-heat the oven to 350°. Lightly grease or spray an 11 x 7-inch pan with olive oil and then set it aside.
2. Place the egg in a medium bowl and beat it until it appears well blended. Add the apricot puree, olive oil, cane sugar, and vanilla; stir and then set the bowl aside.
3. Place the rolled oats, whole wheat pastry flour, wheat bran, cinnamon, and salt in medium-large bowl and stir well. When they are well blended, mix in the diced apricots, walnuts, coconut, and stir well again. Pour the liquid ingredients over the dry ingredients and fold it in just until the dry ingredients are moist. (Do not over stir or the bars may become rubbery.)
4. Use a spatula and pat the mixture evenly into the prepared pan. Bake for 18 minutes. When it is done let it cool for 5 to 10 minutes, and then cut them into squares.
References:
Power Foods: 150 delicious recipes with the 38 healthiest ingredients
http://www.livestrong.com/article/254416-why-is-potassium-important-in-the-diet/
http://www.livestrong.com/article/431926-why-is-vitamin-c-important/
If you are a blogger and would like to take part in our group blogging about Power Foods: 150 Recipes with the 38 Healthiest Ingredients, (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.
Check out what these other bloggers have cooked up! Alanna – Kitchen Parade Veggie Adventure – Alyce – More Time at the Table, Ansh – Spice Roots, Casey –SweetSav Jeanette – Jeanette’s Healthy Living, Jill – Saucy Cooks Martha – Simple-Nourished-Living, Minnie – The Lady 8 Home, Mireya – My Healthy Eating Habits
This recipe is also posted at Pennywise Platter, Full Plate Thursday, and Whole Foods Wednesday, and Slightly Indulgent Tuesday