Dried Fruit and Oat Energy Bar

In collaboration with Harduf

It's so great that Tu BiShvat is here, and we can put dried fruits at the center of the table.

If you're a fan of dried fruits, this post is definitely for you.

The benefits of dried fruit for athletes are numerous:

The relatively high mineral content combined with sugars and dietary fiber creates a recovery and energy bomb that will benefit your next workout.

I love snacking on a bit of dried fruit all year round and always make sure no sulfites or sulfur dioxide were added during the drying process to preserve the fruit's color.

Remember: dried fruit is supposed to be darker due to sugar caramelization.

That's why I was very happy when Harduf suggested we collaborate on a post featuring the new dried fruits they've started marketing.

We're talking about sun-dried cherries and prunes with no additives or preservatives, and they can fit wonderfully into your upcoming Tu BiShvat table.

I fell in love with the cherries, so I decided to make an energy bar with cherries and dried raspberries using oats, coconut oil, and a bit of high-quality dark chocolate.

A bit about the dried fruit energy bar

This bar is perfect for breakfast (or as a 4 PM snack) and the best part is that you can take it on the go. It’s so fun to munch on two of these on the way to work or school.

(Imagine everyone saying to you: "Wow, what's that? It looks so good! Can I have a bite? Can I have a bite?" - On second thought, maybe eat it at home, alone.)

The base for the bar (which is a total banger, I must add) is oats, which are rich in dietary fiber that helps with satiety and balancing blood sugar levels over time.

I added excellent dried cherries (from Harduf), dried raspberries, and goji berries for flavor, festive feel, and nutritional value. You can substitute with any dried fruit you like, just make sure they are free of preservatives and sulfur.

To bind the mixture, I used coconut oil. If you want to replace the coconut oil with another fat, you could use margarine (but wouldn't that be a shame?!)

For a calcium boost, I added raw almonds. You can substitute with any other nut you like or omit them entirely.

And for the grand finale, a touch of dark chocolate. Not a must, but it's extra fun.

Want another vegan energy bar recipe?

Nutritional Values

One bar out of 10 weighing 70g contains:

• 270 kcal
• 5g protein
• 30g carbohydrates
• 17g fat (10g saturated fat)
• 1 mg iron
• 15 mcg calcium

Print

Dried Fruit Energy Bar

Prep time 5 minutes

Cook time 5 minutes

Servings 10 bars

Calories 270 kcal

Ingredients

• 100 g sun-dried cherries by Harduf
• 100 g dried raspberries
• 30 g goji berries
• 100 g coconut oil 1/2 cup
• 3 tbsp maple syrup 45 g
• 200 g oats 1.5 cups
• 100 g almonds 3/4 cup
• 30 g dark chocolate
• 1 baking tray 18x18 cm

Instructions

1. Soak the cherries in water for 20 minutes.

2. Drain and transfer to a food processor.

3. Add the raspberries, goji berries, maple syrup, and coconut oil and process until a uniform paste is formed.

4. Add the oats and process for about 3-4 minutes until the fruit mixture and oil are well incorporated.

5. Add the almonds and process again briefly.

6. Transfer the resulting mixture to a lined 18x18 cm tray.

7. Press the mixture down firmly and tightly using a spoon.

8. Decorate with remaining cherries.

9. Refrigerate for 30 minutes.

10. Remove the tray from the refrigerator and cut into 10 equal pieces.

11. Melt the chocolate.

12. Dip each piece in chocolate and set aside.

13. Store in a jar or in the refrigerator.

Recipe Video