Nutritious and Delicious Apple Date Bars

This might come as a surprise, especially after seeing all the sweets I’ve made so far, but… I eat pretty dang healthy. It’s almost like I can’t afford not to. Lots of sweet treats coupled with fast food and shakes wouldn’t be a good idea J.

I’ve changed my eating habits a lot in the past year. I started running. Ran three half marathons. Stopped eating processed food. Here’s what I usually do: I drink lots of water, only eat when I’m hungry, and only until I’m full. I eat meat in small portions as a side to fruits, veggies, and whole grains.

I love different grains but I’ve never experimented with the different types of flour that are out there, which meant for a lot of substitutions in this recipe. The flours it calls for can be hard to find. I looked at Central Market- my go-to for gourmet foods. They have an excellent selection but I didn’t find quinoa flakes or sorghum flour. My goal for this recipe was to make it more accessible if you are unable to find the ingredients called for. I also wanted you to be able to use ingredients you are familiar with.

This recipe is from a great blog I follow called Healthful Pursuit. It’s filled with delicious healthy recipes. These apple bars are absolutely perfect for a snack and they’re good for you! I bring these to work with me and have one at about 3 o’ clock when I’m starting to get a little hungry.

The recipe starts by having you make applesauce. Then you chop up some dates and throw all of the liquids into a blender or food processor with half of the applesauce. Blending until smooth. This is the first time I’ve worked with dates. The kind you want to get are called Mejdool Dates. Fresh not dried. They come in a red plastic container and I found mine in the produce section. They add sweetness to the recipe without adding sugar.

Mix Mix Mix together the dry and liquid ingredients…

Working with ¼ cup of dough at a time and form bars on a parchment lined cookie sheet and Bake!

A note on these: Like I said above I substituted a LOT in this recipe. Below I included what is originally called for as well as my substitutions. When I make these again I’ll probably change the proportion of wheat flour to be half and half to all purpose flour.

yum yum yum! Enjoy!
Nutritious and Delicious Apple Fiber Bars
Vegan, Dairy free, Sugar free
Recipe adapted from Leanne Vogel at Healthful Pursuit
These bars are naturally sweet, with a strong apple cinnamon flavor. These snack bars are perfect for your kids’ lunches, as a post workout snack, or as a healthful after dinner treat.
Ingredients
  • 3/4 cup quinoa flakes or substitute with oatmeal
  • 3/4 cup sorghum flour or substitute with whole wheat flour
  • 1/4 cup brown rice flour or substitute with all purpose flour
  • 3 tbsp ground flax seed (optional)
  • 3 tbsp hemp seeds (optional)
  • 1/2 tsp Baking soda
  • 1/4 tsp Himalayan rock salt or regular salt
  • 2 apple, diced – do not peel!
  • 1/2 cup apple juice
  • 1 tbsp lemon juice
  • 1 tsp cinnamon
  • 8 medjool dates, pitted and diced
  • 1/4 cup coconut oil, melted or substitute with canola oil
  • 2 tbsp apple butter or 1 tbsp apple sauce
  • 3 tbsp sunflower seed butter or 3 tbsp sunflower seeds ground fine
  • 1 tsp pure vanilla extract
Note: If you do not add the ground flax seed or hemp seeds add an additional ¼ cup of flour to get to the right consistency.
Directions
  1. Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.
  2. Place diced apples, apple juice, lemon juice, and cinnamon in a small sauce pan. Cover and cook on medium-low heat for 5-10 minutes. Set aside to cool.
  3. Meanwhile, combine quinoa flakes, sorghum flour, rice flour, flax seed, hemp seeds, baking soda, and salt in a large bowl. Whisk until combined.
  4. In a blender, process half of the apple mixture [reserve the other half] with dates, coconut oil, apple butter, sunflower seed butter and vanilla extract.
  5. Add processed mixture and reserved apples to the large flour bowl, and mix until combined.
  6. Scoop 1/4 cup of mix at a time into your hand and shape into small bars – about 1 inch in width and 2-3 inches in length. Let sit a couple of minutes before putting in the oven.
  7. Place on prepared cookie sheet and bake for 30-35 minutes [mine took 31 minutes] or until golden.
Makes 10 bars


6 thoughts on “Nutritious and Delicious Apple Date Bars”

  • Apples and Dates! Perfecto! I love that combination. I will have to try this recipe soon.

  • These sound right up my street, healthy and delicious and so versatile. Definitely on the to make list for next weeks lunch box, thanks!!

  • Ohhhhh yum! These look absolutely fantastic! On your note about the flours: I usually use a 1/2 wheat, 1/2 all-purpose flour mix and it works great. I find that using only wheat flour can make the baked good gummy and sometimes affects the taste.

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