Energy Bar with Dried Fruits and Oats

In collaboration with Harduf

It's so great that Tu BiShvat is here, and we can place 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 fruits for athletes are numerous:

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

I love snacking on a few dried fruits all year round and always make sure that 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 the caramelization of the sugar.

Therefore, 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 plums with no additives or preservatives, and they can fit wonderfully on 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 made from oats, coconut oil, and a little 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 snack on two of these on the way to work or school.

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

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

For added flavor, festivity, and nutritional value, I added excellent dried cherries (which I received from Harduf), dried raspberries, and goji berries. You can swap these for 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 extra calcium, I added natural, unroasted almonds. You can replace them with any other nut you like or omit them entirely.

And for the grand finale, a tiny bit of dark chocolate. It's totally optional, but it's extra fun.

Another recipe for an energy bar?

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

Energy Bar with Dried Fruits

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 45g
• 200 g oats 1.5 cups
• 100 g almonds 3/4 cup
• 30 g dark chocolate
• 1 Baking pan 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 blend until a uniform paste is formed

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

5. Add the almonds and pulse the food processor once more

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

7. Press the mixture down firmly using a spoon

8. Garnish with extra cherries

9. Place in the refrigerator for 30 minutes

10. Remove the pan 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