Dried Fruit Energy Bars With Oats

In partnership with Harduf (an Israeli organic food brand) 

Tu Bishvat (the Jewish New Year for Trees) is here, and I love having an excuse to put dried fruit front and center on the table.

If you're a dried fruit fan, you're in the right place.

Dried fruit has plenty to offer athletes:

Its relatively concentrated minerals, along with sugars and fiber, make it a handy package of nutrients for recovery and fuel for your next workout.

I love snacking on a little dried fruit all year long. I always check that no sulfites or sulfur dioxide were added during drying to preserve the fruit's color.

Remember: fruit typically darkens as it dries, so a darker color isn't a bad thing.

That's why I was so happy when Harduf suggested we collaborate on a post featuring the dried fruit they had just started selling.

The lineup includes sun-dried cherries and plums with no additives or preservatives. They'd fit right in on your next Tu Bishvat table.

I fell for the cherries, so I decided to make energy bars with dried cherries and raspberries, oats, coconut oil, and a little good-quality dark chocolate.

Let's Talk About These Dried Fruit Energy Bars

To me, these bars are perfect for breakfast or a 4 p.m. snack. The best part? They're portable. Grab 2 on your way to work or class, and you've got something delicious to snack on.

(Just imagine everyone saying, "Wow, what is that? It looks so good! Can I have a bite? Just one bite?" On second thought, maybe eat them at home. Alone.)

The base of these bars—which, I should add, are ridiculously good—is oats. They're rich in fiber, which helps you feel full and supports steadier blood sugar over time.

For flavor, a festive touch, and extra nutrients, I added excellent dried cherries supplied by Harduf, dried raspberries, and goji berries. Swap in any dried fruit you love; just check that it has no added preservatives or sulfur dioxide.

I used coconut oil to hold the mixture together. If you'd like a substitute, margarine works too. But why mess with a good thing?!

For a little extra calcium, I added raw, unroasted almonds. You can use another nut you like or leave them out altogether.

And for the finishing touch: a little dark chocolate. Absolutely optional. Absolutely more fun.

Want another energy bar recipe?

Nutrition Facts

Per bar, weighing 70 g (2.5 oz), when the batch is cut into 10:

• 270 calories
• 5 g protein
• 30 g carbohydrates
• 17 g fat (10 g saturated fat)
• 1 mg iron
• 15 mcg calcium

Dried Fruit Energy Bars

Prep Time 5 minutes

Cook Time 5 minutes

Yield 10 bars

Calories 270 kcal

Ingredients

• 100 g (3.5 oz) sun-dried cherries from Harduf
• 100 g (3.5 oz) dried raspberries
• 30 g (1 oz) goji berries
• 100 g (3.5 oz) coconut oil 1/2 cup
• 3 tablespoons maple syrup 45 g (1.6 oz)
• 200 g (7 oz) oats 1 1/2 cups
• 100 g (3.5 oz) almonds 3/4 cup
• 30 g (1 oz) dark chocolate
• 1 18 x 18 cm (7 x 7-inch) baking pan

Instructions

1. Soak the cherries in water for 20 minutes.

2. Drain and transfer to a food processor.

3. Add the raspberries, goji berries, maple syrup, and coconut oil. Process until the mixture is uniform.

4. Add the oats and process for about 3–4 minutes, until the fruit and oil mixture is thoroughly incorporated.

5. Add the almonds and process again.

6. Transfer the mixture to a lined 18 x 18 cm (7 x 7-inch) baking pan.

7. Use a spoon to press the mixture down firmly and pack it tightly.

8. Decorate with cherries.

9. Refrigerate for 30 minutes.

10. Remove the pan from the refrigerator and cut into 10 equal pieces.

11. Melt the chocolate.

12. Dip each bar in the chocolate and set aside.

13. Store in a jar or in the refrigerator.

Recipe Video