You’re looking for a wholesome and delicious snack that’s easy to make. These Apricot Chia Seed Bars are healthy bars that offer a burst of fruity flavor and sustained energy. You’ll love having these convenient treats on hand.
Key Ingredients & Substitutions:
- Rolled Oats: Do not use instant oats; steel-cut oats are also not ideal here.
- Dried Apricots: Choose unsulphured apricots for a richer color. You can substitute with other dried fruits like dates or figs.
- Chia Seeds: Essential for binding and nutritional boost. No direct substitute for the texture and gelling properties.
- Nut Butter: Almond butter or cashew butter work best. Peanut butter can be used but will change the flavor profile.
- Maple Syrup: Use pure maple syrup. Honey is a good alternative.
Ingredients:
For the Bars:
- 1 ½ cups rolled oats
- ¾ cup dried apricots, finely chopped
- ¼ cup chia seeds
- ½ cup unsweetened shredded coconut
- ½ cup unsalted nut butter (almond or cashew recommended)
- ¼ cup pure maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 12 healthy bars
- Calories per serving: Approximately 180-200 calories (depending on exact ingredients)
- Tools Needed: 8×8 inch baking pan, parchment paper, mixing bowls, food processor (optional)
Step-by-Step Instructions:
1. Prepare Your Baking Pan
Line an 8×8 inch baking pan with parchment paper, leaving an overhang on the sides. This makes it easy to lift your healthy bars out later. Lightly grease the parchment paper if you wish.
2. Combine Dry Ingredients
In a large mixing bowl, combine the rolled oats, finely chopped dried apricots, chia seeds, and shredded coconut. Stir everything together until evenly distributed. This forms the base of your healthy bars.
3. Mix Wet Ingredients
In a separate smaller bowl, whisk together the nut butter, maple syrup, vanilla extract, and a pinch of salt. Ensure the wet ingredients are well combined and smooth. This adds flavor and moisture to your healthy bars.
4. Combine Wet and Dry
Pour the wet mixture into the bowl with the dry ingredients. Mix thoroughly until all the dry ingredients are moistened and a sticky dough forms. You might need to use your hands to ensure everything is fully incorporated.
5. Press into the Pan
Transfer the mixture into your prepared 8×8 inch baking pan. Press the mixture down very firmly and evenly across the bottom of the pan. Use the back of a spoon or your hands to get a compact, uniform layer.
6. Chill Before Slicing
Place the pan in the refrigerator for at least 15 minutes to allow the bars to set. This firming process will make them much easier to slice into clean healthy bars. Chilling also enhances their texture.
7. Slice and Serve
Once firm, lift the parchment paper to remove the entire block from the pan. Slice into 12 equal-sized healthy bars. You can enjoy them immediately or store them for later.
Variation Ideas:
- Nutty Crunch: Add a ¼ cup of chopped almonds or walnuts to the dry ingredients for extra crunch.
- Chocolate Drizzle: Melt some dark chocolate and drizzle over the cooled bars for a decadent touch.
- Citrus Zest: Add 1 teaspoon of orange or lemon zest to the wet ingredients for a bright flavor.
- Spice It Up: A pinch of cinnamon or cardamom can add warmth to your healthy bars.
Storage Instructions:
Store your Apricot Chia Seed Bars in an airtight container in the refrigerator for up to one week. You can also freeze individual bars for up to two months. Thaw them at room temperature for a few minutes before enjoying.
Frequently Asked Questions (FAQ):
- Can I use quick oats instead of rolled oats?
No, quick oats absorb liquid differently and may result in a mushy texture. Stick to rolled oats for the best results in these healthy bars.
- Are these bars gluten-free?
Yes, if you use certified gluten-free rolled oats, these healthy bars are naturally gluten-free.
- How can I make these nut-free?
You can substitute the nut butter with a seed butter, such as sunflower seed butter (tahini is also an option, but has a stronger flavor).
- Why are my bars falling apart?
Ensure you pressed the mixture very firmly into the pan and chilled them long enough. The chia seeds also need time to gel and bind the ingredients.
- Can I reduce the maple syrup?
Yes, you can slightly reduce the maple syrup if you prefer less sweetness, but it also acts as a binder. Start by reducing by 1-2 tablespoons.
- Do these healthy bars need to be refrigerated?
Yes, due to the fresh ingredients and for optimal texture, it’s best to store these healthy bars in the refrigerator.