Fruit and Nut Bars Recipe

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Ingredients:

Serving

1 cup water
1/2 cup chopped dates (or other dried fruit)
1/2 cup chopped prune (or other dried fruit)
1/2 cup raisins (use golden or dark )
1/4 cup butter
1/3 cup apple butter or 1/3 cup unsweetened applesauce
1 egg
2 egg whites
1 tsp vanilla (if you are using almonds as your nuts, almond extract would work well here)
1 cup whole wheat flour
1 tsp baking soda
1/2 tsp cinnamon
1/4 tsp nutmeg
1/3-1/2 cup chopped nuts

Directions:

Bring 1 cup water to boil in a medium suacepan along with the butter and dried fruit . Reduce to a simmer and cook for 5 minutes. Mix in the apple butter or apple sauce. Allow the fruit combination to cool 10-20 minutes. (Tip: Dried fruit can be quite sticky when chopping. Lightly spray your knife with cooking spray first and the task will go more quickly.).
Mix together the flour, baking soda, spices and nuts in a bowl. Beat together the egg and egg whites. Add beaten eggs, vanilla, and fruit slurry to the bowl with the flour mix and stir until combined.
Bake in 9 inch pan square pan at 350 degrees for 25 to 30 minutes.
Allow to fully cool before trying to cut and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	179.83 Kcal (753 kJ)
Calories from fat	50.91 Kcal
		% Daily Value*
Total Fat	5.66g	9%
Cholesterol	17.86mg	6%
Sodium	96.08mg	4%
Potassium	290.83mg	6%
Total Carbs	31.13g	10%
Sugars	17.2g	69%
Dietary Fiber	1.74g	7%
Protein	2.7g	5%
Vitamin C	1mg	2%
Iron	1.6mg	9%
Calcium	20.7mg	2%

Amount Per 100 g
Calories	241.84 Kcal (1013 kJ)
Calories from fat	68.47 Kcal
		% Daily Value*
Total Fat	7.61g	9%
Cholesterol	24.01mg	6%
Sodium	129.21mg	4%
Potassium	391.12mg	6%
Total Carbs	41.86g	10%
Sugars	23.13g	69%
Dietary Fiber	2.34g	7%
Protein	3.62g	5%
Vitamin C	1.3mg	2%
Iron	2.1mg	9%
Calcium	27.8mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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