Homemade Fruit & Nut Bars: Simple Recipe with Dried Fruit & Nuts

These homemade fruit and nut bars are a nutrient-dense snack that offers numerous health benefits. Packed with dried fruits, mixed nuts, and seeds, they provide essential vitamins and minerals. Dried fruits are rich in antioxidants and vitamin C, promoting heart health, while mixed nuts contribute healthy fats, protein, and minerals like magnesium. Seeds add essential fatty acids and additional protein, and honey provides natural sweetness along with antibacterial properties. Enjoy these bars as a quick energy boost that satisfies both your cravings and nutritional needs.

Ingredients:

- 1 cup dried fruit

- 1 cup mixed nuts

- 1/4 cup seeds

- 2 tbsp honey

- 1 tsp vanilla extract

Instructions:

1. Blend dried fruit, nuts, seeds, honey, and vanilla.

2. Press into a pan and refrigerate until firm.

3. Cut into bars.

Nutrition Value:

1. Dried Fruit (1 cup):

  - Calories: Approximately 200 calories

  - Carbohydrates: Around 50 grams

  - Protein: Minimal, about 1 gram

  - Fat: Negligible, less than 1 gram

  - Sodium: Very low, usually less than 5 milligrams

  - Cholesterol: None

  - Vitamins: Rich in vitamin C, vitamin A, and various B vitamins (depending on the fruit)

  - Minerals: Contains potassium, iron, and other minerals depending on the fruit.

  - Nutritional Benefit: Dried fruits provide natural sugars for energy, along with fiber, vitamins, and minerals. They are also a good source of antioxidants.

2. Mixed Nuts (1 cup):

  - Calories: Varies depending on the mix, but typically around 800-900 calories

  - Carbohydrates: Varies, but roughly 20-30 grams

  - Protein: Approximately 20-30 grams

  - Fat: High, around 70-80 grams

  - Sodium: Minimal, usually less than 10 milligrams

  - Cholesterol: None

  - Vitamins: Rich in vitamin E, B vitamins, and trace amounts of vitamin C

  - Minerals: Good source of magnesium, zinc, and selenium

  - Nutritional Benefit: Nuts offer healthy fats, protein, and fiber, along with vitamins and minerals. They are beneficial for heart health and may help reduce the risk of certain diseases.

3. Seeds (1/4 cup):

  - Calories: About 200-250 calories

  - Carbohydrates: Around 10-15 grams

  - Protein: Approximately 8-10 grams

  - Fat: Varies depending on the seed, but typically 15-20 grams

  - Sodium: Minimal, usually less than 5 milligrams

  - Cholesterol: None

  - Vitamins: Rich in vitamin E, B vitamins, and vitamin K (depending on the seed)

  - Minerals: Good source of magnesium, phosphorus, and zinc

  - Nutritional Benefit: Seeds provide essential fatty acids, protein, and a variety of vitamins and minerals. They are particularly beneficial for brain health and may help lower cholesterol levels.

4. Honey (2 tbsp):

  - Calories: Around 120 calories

  - Carbohydrates: Approximately 32 grams

  - Protein: Negligible

  - Fat: None

  - Sodium: Minimal, usually less than 5 milligrams

  - Cholesterol: None

  - Vitamins: Contains small amounts of vitamin C, B vitamins, and antioxidants

  - Minerals: Contains trace amounts of calcium, iron, and magnesium

  - Nutritional Benefit: Honey is a natural sweetener rich in antioxidants and may have antibacterial properties. It provides quick energy and can help soothe sore throats.

5. Vanilla Extract (1 tsp):

  - Calories: Negligible, typically less than 5 calories

  - Carbohydrates: Minimal, around 1 gram

  - Protein: None

  - Fat: None

  - Sodium: Minimal, usually less than 1 milligram

  - Cholesterol: None

  - Vitamins: Contains small amounts of B vitamins

  - Minerals: Trace amounts of potassium, magnesium, and calcium

  - Nutritional Benefit: Vanilla extract adds flavor without significant nutritional value. However, it can enhance the taste of foods and beverages.