Fruit and Nuts

I like fruit and nut bars. I like the variety of flavors and the convenience of having something nutritious fit in your hand. They’re something I usually always keep close to me after a run, or in backpack during a weekend trip. Considering how much I enjoy these items, I thought it would be fun to make my own.

My basic fruit and nut bar recipe is based on one from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier (to read a review on it, check out

Apple Cinnamon Energy Bars

1 small apple, cored

1 cup fresh or soaked dates

1/2 cup cooked brown rice

1/4 cup almonds (make sure you soak these overnight before putting them in)

1/4 cup ground flaxseed  you can also try chia seeds or a mix of gf granola and chia seeds; both taste quite nice)

1/4 cup hemp protein powder

2 tsp. nutmeg

sea salt to taste

Place these ingredients into a food processor and blend until it reaches your desired consistency. These bars freeze well and don’t freeze solid so if you want to pull one out of the freezer and eat it as soon as possible go for it 🙂 I have shaped the above into balls and into bars. There are two ways you can shape the apple cinnamon mixture into bars. you can flatten the mixture on a clean surface, cover the top with plastic wrap, roll out the mixture with a rolling pin and cut them into bars. Or you can make the mixture into a brick and cut through it as if you were slicing bread. If the mixture is a little too moist to handle when you first take it out, Brazier states that as the bars dry they became easier to handle and this is definitely true. Your mixture shouldn’t be as runny as wet sand. If so, then you may want to add a bit more of a dry ingredient. If the opposite occurs add some more of your wet ingredients.

Makes approximately 12 1-3/4 ounce bars


2 Comments (+add yours?)

  1. Elizabeth
    Apr 26, 2011 @ 15:58:24

    Those sound incredibly yummy! Thanks for posting the recipe!


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