fruit and seed granola bar

Summer hiking season is in full swing so I need some deliciously healthy snack to avoid getting hangry while hiking, if you know what I mean! I need something nourishing, healthy, instant fueling, energizing and easy to snack on the go. These fruit and seed granola bars are just perfect to have on hand. They are easy to enjoy on the go, after a work-out, or for kids to snack on something healthy. And hey if you need a healthy snack in the office keep some in your desk for emergency reasons before you buy some sugary junk. I always keep some in the car and for sure take them with me on plane trips. These fruit and seed granola bars provide the perfect amount of healthy energy, they are delicious, chewy with a great mix of sweet and tart.

You can choose whatever dried fruits you have on hand. Choose at least three different kinds and cut them in small pieces if they come in larger chunks. Make sure that at least one of the dried fruits is on the tart side like unsweetened cranberries, tart cherries or barberries. The tartness adds freshness and fuller experience for your taste buds. And not to forget, all of them provide a lot of Vitamin C.

If you go nuts for nuts

Just go ahead, cut the amount of seeds in half and instead add 1/2 C of roughly cut almonds, pecan nuts, or walnuts. And, if you love chocolate, you can add 1/3 C of small dark chocolate chips. How wrong can you go with chocolate, right!

Variation for traveling.

Do you have trouble with motion sickness when you go on road trip or air travel? Did you know that ginger helps with motion sickness? So here is the deal, just sub at least 3/4C of the fruit with dried ginger and if you are a ginger lover you even can add 1 Tbsp of fresh ground ginger to the mix. Voila, there is your travel version of this granola bar!

You see, this recipe is open for many varieties and your liking. But maybe at first you stick with the recipe and after you have it down start venture into the variations to the main theme like a good composer.

Have fun with it and let me know what variations you come up with. Post it on my Facebook page or on Instagram #handfulandapinch.com. I am looking forward to see your take on these fruit and seed granola bars.

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fruit and seed granola bars

Soft, sweet and tart, healthy, satisfying, nutritious and so yummy! To enjoy this healthy fruit and seed granola bar in the office and after school, in between, after sports, hiking or just because....

Course gluten free, granola, granola bar, lactose free, snack

Cuisine American

Keyword fruit and seed granola bars, gluten-free granola bar, granola bars, healthy snack, nut-free granola bar

Prep Time 20 minutes

Cook Time 20 minutes

cooling time 1 hour 30 minutes

Total Time 2 hours 10 minutes

Servings 20 bars

Author M. Magdalena

Ingredients

• 2 C rolled oats I like Trader Joe's GF rolled oats
• 1 C coconut flakes
• ½ C mixed seeds like pumpkin, sunflower, sesame, chia or add in some nuts (I left it out for allergy reason)
• 1 pinch mindfulness
• 6 Tbsp. grape seed oil or other neutral oil, plus extra for brushing pan
• ½ C honey if you prefer vegan you can sub with barley or rice syrup
• 1/3 C coconut sugar
• 1/4 C maple syrup I like the dark amber rich taste
• 2 pinch sea salt
• 2 C mixed dried fruits such as raisins, sour cherries, pineapple, mango, cranberries, barberries (at least 3 kinds, cut into small pieces if large)
• 1 tsp. ground cardamom
• 1 tsp. ground cinnamon
• 1/2 tsp. vanilla powder

Instructions

1. Heat oven to 350F/175C degrees. Line a 9-inch-square baking pan with parchment paper, letting a few inches hang over the side of pan. Brush the pan and the parchment with oil.

2. Spread oats and seeds on a baking pan and toast for 4 minutes. 

3. Be mindful and take a few deep breaths to make sure the mixture is getting nicely browned and not burned!

4. Add the shaved coconut flakes, stay mindful, enjoy your breath and continue toasting everything for 3 more minutes, just until golden and fragrant.

5. In a saucepan, combine oil, honey, coconut sugar, maple syrup and salt. Stir over medium heat until smooth and hot.
6. In a mixing bowl, toss together toasted oats and seeds, dried fruit, vanilla, cinnamon and cardamom. Pour hot sugar mixture over and stir until well combined.
   

7. While mixture is warm, transfer to prepared pan, pressing evenly into the pan with the slightly oiled flat bottom of a glass or a big measuring cup while you enjoy the wonderful smell of the toasted oats, seeds and spices.

   

8. Bake 25 to 30 minutes until brown. Transfer the pan to a rack until it is cooled off a bit. Pat down again to dense it up (this keeps the bars solid when you cut them later).

9. When cooled on the rack for about 15-20 min, place the pan in the fridge to cool completely for at least 1-2 hours.

10. In the meanwhile cut waxed paper for wrapping the bars. Cut big enough that you can wrap the bars nicely (about 3' by 6'/ 8cmX15cm) 

    
11. When fully cooled, take the pan out of the fridge. Lift out of the pan with the overhanging parchment and place on a cutting board.

12. 10. Cut into bars, about 1 1/2' by 3' (4x8cm) and wrap each one in the prepared waxed paper and tie it with a nice ribbon. 

13. 11. Guten Appetit!

Recipe Notes

I made these fruit and seed granola bars nut-free for allergy reasons. 

want to add nuts:

just go ahead, reduce the seeds by half and add 1/2 C of roughly cut almonds/ pecan nuts/ tree nuts/ walnuts... mix nuts to your taste and liking.

adjust the sweetness

If it is too sweet/not sweet enough just play with the amount of coconut sugar.