Fruit and Nut Snack Bars

Vegetarian
Vegan
Dairy Free
Health score
6%
Fruit and Nut Snack Bars
50 min.
36
97kcal

Suggestions


Looking for a delicious and nutritious snack that satisfies your cravings without compromising your dietary preferences? Look no further than these delightful Fruit and Nut Snack Bars! Perfectly suited for vegetarians, vegans, and those seeking dairy-free options, these bars are a fantastic way to fuel your day.

With a delightful combination of crunchy cereal, chewy dried fruits, and a medley of nuts and seeds, each bite is a burst of flavor and texture. The natural sweetness from brown sugar and corn syrup, paired with the rich creaminess of peanut butter, creates a mouthwatering treat that is both satisfying and wholesome. Plus, they are incredibly easy to make, taking just 50 minutes from start to finish!

These snack bars are not only perfect for a quick breakfast on the go but also make an excellent addition to your afternoon snack routine or a healthy appetizer for gatherings. With only 97 calories per serving, you can indulge guilt-free while enjoying the benefits of protein, healthy fats, and essential nutrients. Whether you're hiking, at the office, or simply relaxing at home, these Fruit and Nut Snack Bars are the ideal companion for any occasion. So gather your ingredients and get ready to whip up a batch of these tasty treats that everyone will love!

Ingredients

  • cups corn flakes/bran flakes 
  • 0.5 cup apricot dried chopped
  • 0.5 cup raisins 
  • 0.5 cup sunflower seeds shelled
  • 0.5 cup roasted peanuts salted
  • 0.5 cup coconut flakes flaked
  • 0.8 cup brown sugar packed
  • 0.5 cup plus 
  • 0.3 cup peanut butter 
  • teaspoon vanilla 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Grease 13x9-inch pan. In large bowl, combine all snack mix ingredients; mix well. Set aside.
  2. In medium saucepan, combine all syrup ingredients except vanilla. Cook over medium-high heat until mixture comes to a boil, stirring constantly. Boil 1 minute.
  3. Remove from heat. Stir in vanilla.
  4. Pour syrup over snack mix; toss to coat. Press mixture firmly in greased pan. Cool 30 minutes or until completely cooled.
  5. Cut into bars. Store in tightly covered container.

Nutrition Facts

Calories97kcal
Protein7.6%
Fat32.13%
Carbs60.27%

Properties

Glycemic Index
6.04
Glycemic Load
3.96
Inflammation Score
-3
Nutrition Score
4.8673913145195%

Nutrients percent of daily need

Calories:97.13kcal
4.86%
Fat:3.75g
5.77%
Saturated Fat:1.11g
6.96%
Carbohydrates:15.84g
5.28%
Net Carbohydrates:14.14g
5.14%
Sugar:10.21g
11.35%
Cholesterol:0mg
0%
Sodium:46.04mg
2%
Alcohol:0.04g
100%
Alcohol %:0.2%
100%
Protein:2g
3.99%
Manganese:0.31mg
15.71%
Folate:38.36µg
9.59%
Iron:1.59mg
8.84%
Vitamin B3:1.52mg
7.6%
Fiber:1.7g
6.8%
Vitamin B1:0.1mg
6.68%
Magnesium:25.38mg
6.34%
Vitamin B6:0.13mg
6.28%
Vitamin E:0.94mg
6.24%
Selenium:3.9µg
5.58%
Phosphorus:51.57mg
5.16%
Copper:0.1mg
5.03%
Vitamin B2:0.08mg
4.72%
Vitamin B12:0.22µg
3.7%
Vitamin A:177.11IU
3.54%
Potassium:111.81mg
3.19%
Zinc:0.46mg
3.05%
Vitamin B5:0.13mg
1.33%
Calcium:12.61mg
1.26%