1 1/4 cups / 300 ml raw almond
1 1/2 cups / 375 ml chopped pitted prunes
1 1/3 cups / 325 ml shelled raw pistachios
Buy 12 oz / 375 g pistachios with shells
1 cup / 250 ml chopped dried apricots
1 cup / 250 ml dried cherries
Substitute dried cranberries
1 cup / 250 ml green raisins
Substitute golden raisins
1/2 cup / 125 ml whole spelt flour
Substitute whole wheat flour
1 1/4 tsp / 6 ml ground cardamom
Substitute cinnamon
3/4 tsp / 4 ml baking powder
1/4 tsp / 1 ml salt
1/4 cup / 60 ml liquid honey
1 egg
In food processor grind almonds to the consistency of ground coffee. In large bowl, mix together almonds, prunes, pistachios, apricots, cherries and raisins. Whisk flour, cardamom, baking powder and salt ; stir into fruit mixture.
Whisk honey with 1 1/2 tbsp / 22 ml hot water, whisk in egg. Pour over fruit mixture; mix thoroughly. Scrape into greased 13x9-inch / 33x23 cm baking dish; press down and smooth top. Bake in centre of 325F / 160C conventional or convection oven until set and golden, 35 to 40 minutes. Let cool completely.
Cut into eighteen 4 1/2 x 1 1/2 inch / 11x4 cm bars. Wrap individually in plastic wrap. Store in airtight container for up to 2 weeks.
Makes 18 bars.
Per bar: 243 cal, 6g pro, 10g total fat (1g sat. fat), 38 g carb, 5 g fibre, 10 mg chol, 53 mg sodium, 464 mg potassium, %RDI: 8% calcium, 9%iron, 8% vit A, 1% vit C, 3% folate
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