• 1 cup dried fruit base- Dates, raisins, and prunes work great here because they are sweet and sticky so they hold together the mixture. Prunes have relatively less sugar per weight than dates and raisins so they’re a good option if you’re looking to keep the sugar content lower (although any way you cut it, these bars are naturally sweeeeet).
• 1 cup nut/seed mixture- My favorites are cashews for their neutral flavor, healthy fats, and creamy consistency. Other great options are almonds, hazelnuts, peanuts, pecans, and walnuts. Pumpkin and sunflower seeds also make great additions. Smaller seeds like chia, hemp, or flax seeds can be added in smaller amounts (experiment with 1-3 tablespoons per batch).
• Up to 1 cup of additional filling (optional)- This is where dried fruits can be added for flavoring. Great options include dried apples, cherries, blueberries, apricots, cranberries, goji berries, and mangos. If using a full cup of additional dried fruit, try either cutting down the amount of dried fruit base to 1/2 cup or add an additional 1/2 cup of the nut/seed mixture.
• Additional flavoring- Add one or more the following ingredients based on your chosen recipe (recommended amount in parentheses)- Cocoa powder (2-4 Tbsp), vanilla (1-2 tsp), cinnamon (1-2 tsp), citrus zests (1tsp), mint extract (1/2-1 tsp), and coconut oil (1-2 Tbsp) can be added in moderate amounts to flavor your bars.
Originally Submitted
4/29/2015
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