Tried, True, Good For You: Fruit and Nut Bar

I'm asking Santa for a food processor this year so I can whip up all sorts of delicious, nutritious treats. Here's one I can't wait to make.

The credit for this Fruit and Nut Bar recipe goes to Canyon Ranch, a health and healing destination in Tucson, Arizona. Let me be the first one to tell you these are absolutely scrumptious -- I gobbled down several while at Canyon Ranch in April -- and the best news of all: they are good for you too.

Fruit and Nut Bar

Ingredients

1/2 cup chopped pecans, lightly toasted
1/2 cup chopped almonds, lightly toasted
3/4 cup honey
2-3/4 cups rolled oats
1/2 cup dried cranberries
3/4 cup dried chopped apples
1/2 cup raisins
1/2 cup sliced dates, about 10 medium
1 teaspoon cinnamon

Instructions

• Preheat oven to 325º. Lightly coat a 9 x 13 x 1/2-inch baking sheet with canola oil. Spread nuts on baking sheet and toast for five minutes.
• Warm honey in microwave or over low heat on stove top to the consistency of a thin syrup.
• Place nuts in the bowl of a food processor. Chop briefly. Add oats, cranberries, apples, raisins, dates, and cinnamon. Turn on machine and mix briefly until all ingredients are chopped. While machine is running, drizzle in warm honey until mixture binds.
• Lightly spray baking sheet (same one used for nuts) with canola oil. Press mixture into baking sheet. Lightly spray parchment paper with canola oil. Using a rolling pin, roll (over parchment) until mixture is even. Place in freezer for at least 30 minutes.
• Cut into 16 squares.
  

This recipe makes 16 bars, each containing approximately 190 calories, 36 gm. carbohydrate, 5 gm. fat, 0 mg. cholesterol, 3 gm. protein, 7 mg. sodium, and 3 gm. fiber.