You'll love digging into raw fruit and nut breakfast bars! These delicious treats have been around since the healthy living craze of the 60s and 70s. They're packed with fiber, protein, and healthy fats to keep you feeling energized all morning long. You can make them at home with simple ingredients like oats, nuts, and dried fruit. Just soak the nuts, blend them up, and press the mixture into a pan. Pop them in the fridge until firm, then slice and enjoy! The best part? You can customize the flavors to your liking. Get ready to discover your new favorite morning meal!
Key Takeaways
- Raw fruit and nut breakfast bars have their origins in the health food movement of the 1960s and 1970s, driven by an interest in natural, unprocessed foods.
- These bars are packed with fiber, protein, and healthy fats, providing sustained energy and supporting heart health and digestion.
- The recipe typically includes a blend of rolled oats, nuts, dried fruits, coconut oil, and nut butter, offering a nutritious and convenient breakfast option.
- Soaking the nuts overnight enhances the creamy texture and nutritional benefits, while the simple preparation makes the bars beginner-friendly.
- Customization options allow for personal preferences and dietary restrictions, encouraging creativity in ingredient selection and unique flavor profiles.
History
The origins of raw fruit and nut breakfast bars can be traced back to the health food movement of the 1960s and 1970s. During this time, people became more interested in natural, unprocessed foods that were good for their bodies. They wanted snacks they could feel good about eating, and that's where the idea for these delicious breakfast bars was born!
These bars often featured ingredients that are rich in antioxidants and vitamins, similar to those found in celery juice overview.
Back then, they were often homemade using simple, wholesome ingredients like dried fruit, nuts, and honey. Over the years, the recipe has evolved, but the basic concept remains the same – a portable, nutritious treat that can fuel you up in the morning.
Today, you can find all sorts of creative variations, from chocolate-dipped to peanut butter-packed. No matter what flavor you choose, raw fruit and nut breakfast bars are a tasty and satisfying way to start your day off right!
Recipe
Raw Fruit and Nut Breakfast Bars are a delicious and nutritious way to start your day. Made with a blend of fresh fruits, crunchy nuts, and wholesome oats, these bars are a perfect grab-and-go breakfast or snack. They're packed with fiber, protein, and healthy fats to keep you feeling full and energized throughout the morning.
Additionally, incorporating chia seeds into these bars can further enhance their nutritional profile, providing a rich source of fiber for digestion and omega-3 fatty acids for heart health.
These bars are also a great option for those following a raw, vegan, or gluten-free diet, as they're made without any baking or added sugars. The natural sweetness comes from the dried fruits, and the nutty flavors are provided by the assortment of nuts used in the recipe.
- 2 cups rolled oats
- 1 cup raw almonds, chopped
- 1 cup raw cashews, chopped
- 1/2 cup raw pecans, chopped
- 1/2 cup unsweetened shredded coconut
- 1/2 cup dried cranberries
- 1/2 cup chopped dried apricots
- 1/4 cup honey or maple syrup (optional)
- 1/4 cup coconut oil, melted
- 1/4 cup almond butter
- 1 teaspoon vanilla extract
- Pinch of sea salt
In a large mixing bowl, combine the oats, nuts, coconut, and dried fruits. In a separate bowl, whisk together the honey or maple syrup (if using), melted coconut oil, almond butter, and vanilla extract.
Pour the wet ingredients into the dry ingredients and mix well until everything is evenly coated. Press the mixture firmly into a parchment-lined baking pan or loaf tin. Refrigerate for at least 2 hours, or until the bars are set. Cut into rectangles and enjoy as a healthy breakfast or snack.
For best results, use fresh, high-quality ingredients and adjust the amounts of dried fruits and nuts to suit your personal preferences. These bars can be stored in the refrigerator for up to 1 week, making them a convenient and nutritious option for busy mornings.
Cooking Steps
First, you'll want to soak the nuts overnight to make them nice and soft.
Next, you'll blend the nuts and seeds together in a food processor until they're all mixed up.
Then, you'll add in the dried fruit and give it a good stir.
Time to press the tasty mixture into a pan and pop it in the fridge until it's firm.
Slice it up and you've got yourself some delicious raw fruit and nut breakfast bars!
Step 1. Soak Nuts Overnight for Softness
Soaking the nuts overnight imparts a soft, supple texture to the final breakfast bars. This simple step helps break down the nuts' tough outer shells, allowing them to blend seamlessly into the other ingredients.
Additionally, using energy-efficient appliances in your kitchen can further enhance your cooking experience, as they contribute to lower energy consumption and cost savings, similar to the benefits of energy savings with commercial heat pumps.
All you need to do is place the nuts in a bowl, cover them with water, and let them sit at room temperature for 8 to 12 hours. The longer they soak, the softer they'll become.
Once the soaking time is up, drain the nuts and give them a quick rinse. Now they're ready to be chopped, ground, or used whole in your recipe. The softened nuts will create a delightfully creamy and smooth texture in your breakfast bars.
Plus, soaking helps maximize the nuts' nutritional benefits by making their vitamins and minerals more bioavailable. So don't skip this easy prep work – it's the secret to melt-in-your-mouth nut perfection in every bite!
Step 2. Blend Nuts and Seeds
Next, you'll want to blend the soaked nuts and seeds together. This is an important step in creating your delicious raw fruit and nut breakfast bars.
You'll need a high-powered blender or food processor for this part. Carefully add the softened nuts and seeds, making sure not to overfill the container.
Blend on a medium-high speed, stopping to scrape down the sides as needed, until the mixture becomes a smooth, creamy consistency. You're looking for a texture that's similar to nut butter.
Don't be afraid to blend for a few minutes to get it just right. Once it's ready, you can transfer the nut and seed blend to a large mixing bowl, where you'll incorporate the other delicious ingredients.
Get ready to create something truly special!
Step 3. Add Dried Fruit
After blending the nuts and seeds into a creamy nut butter, it's time to add the dried fruit. This is where the magic really starts to happen! Chopped dates, juicy raisins, and chewy apricots are all fantastic options. Just toss them right into the nut butter and stir it all together.
The sweetness of the dried fruit pairs beautifully with the nutty, protein-packed base. Plus, the different textures make each bite super satisfying.
Be sure to chop the fruit into bite-sized pieces so it distributes evenly throughout the bars. You don't want one to be loaded with fruit while the next one's a bit sparse.
Once everything's mixed, press the mixture firmly into a pan and pop it in the fridge to set. In no time, you'll have delicious, wholesome breakfast bars ready to enjoy.
Grab one on your way out the door or savor it with a cup of coffee – either way, you're starting your day off right!
Step 4. Press Mixture Into Pan
Once the dried fruit is incorporated into the nut butter, press the mixture firmly into a prepared baking pan.
You'll want to use your hands for this, so don't be afraid to really get in there! Spread the mixture out evenly, making sure it fills the pan completely.
Press down hard to compact the ingredients – this will help your breakfast bars hold their shape when you cut them later.
Be thorough as you're pressing the mixture into the pan. Run a spatula or your fingers along the edges to ensure the mixture reaches all the way to the sides.
This will create nice, neat bars when you slice them up. Don't be shy – put some muscle into it! The firmer you press, the chewier and more satisfying your bars will be.
Once the entire surface is evenly covered and nicely compacted, you're ready for the next step.
Nice work – your breakfast bars are really starting to take shape now!
Step 5. Refrigerate Until Firm, Then Slice
With the mixture now firmly pressed into the pan, it's time to refrigerate your breakfast bars until they're set. This is an important step – you don't want to start slicing into them too soon!
Pop the pan in the fridge and let it chill for at least an hour, or until the bars are nice and firm.
Once they've had a chance to cool and harden up, you can take the pan out and slice the bars into perfect little rectangles.
Be careful and use a sharp knife to get nice, clean cuts. Aren't they looking delicious?
Now you can package them up or serve them right away. These bars make a fantastic healthy breakfast or snack – the fruit and nuts will give you energy to tackle your day.
Enjoy your homemade raw breakfast treats!
Final Thoughts
These raw fruit and nut breakfast bars make a nutritious and satisfying start to the day. They're packed with wholesome ingredients like oats, nuts, and dried fruit, so you'll feel energized and ready to tackle your morning.
Plus, they're easy to make and perfect for grabbing on the go. Just remember to refrigerate the bars until they're firm, then slice them up and enjoy.
You can customize the flavors, too, by swapping in your favorite nuts or mixing up the dried fruit. Get creative and have fun with it!
These bars are a delicious and wholesome way to fuel your body and mind. So, why not give them a try? You'll be glad you did.
They're sure to become a new breakfast staple in your household.
Frequently Asked Questions
How Long Do the Breakfast Bars Stay Fresh?
The breakfast bars will stay fresh for 3-5 days when stored in an airtight container at room temperature. Refrigeration can extend their shelf life to up to a week, but they may become drier over time.
Can I Substitute Different Fruits or Nuts?
Absolutely! You can substitute different fruits or nuts in the recipe. Just make sure to use similar textures and flavors to keep the overall balance of the breakfast bars. Get creative and find your favorite combination.
Are These Bars Suitable for a Gluten-Free Diet?
These bars are suitable for a gluten-free diet as long as you use gluten-free ingredients. You'll need to check the labels on any nuts, fruits, and binding agents to ensure they're gluten-free.
What Is the Nutritional Value per Serving?
The nutritional value per serving varies depending on the specific ingredients used, but it generally includes a balance of protein, healthy fats, and complex carbohydrates to provide sustained energy throughout your day.
Can These Bars Be Frozen for Later Use?
You can absolutely freeze these bars for later use. They'll stay fresh for up to 3 months in the freezer, making them a convenient and healthy breakfast option whenever you need it.
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Rachael, the Editor in Chief of RachaelsRawFood.com, is an inspiring and passionate individual who has dedicated her life to promoting the benefits of a raw food lifestyle. Known for her vibrant and energetic personality, Rachael has built a strong online presence that has transformed her personal journey into a thriving community of raw food enthusiasts.
