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Fig Bars

Healthy Kids Fig Bars Recipe

               
Fig Bars
These fig bars are a deliciously good-for-you grab-and-go snack. These portable treats are packed with calcium and fiber — dried figs, orange juice, and almond meal make a healthy fruit bar without loads of added sugar.
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Ingredients
Recipe yields 16 servings
16 dried Calimyrna figs, stems removed
3/4 cup orange juice
3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/2 cup rolled oats
2 Tbsp almond meal
1/2 tsp baking soda
1/8 tsp salt
1/2 tsp ground cinnamon
1 tsp orange zest
1/4 cup coconut oil, melted
1/4 cup molasses
2 Tbsp honey
1/4 cup soy milk
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Directions
Step 1

Preheat oven to 350°. Lightly coat an 8-inch square baking dish with nonstick cooking spray.

Step 2

In a medium saucepan, combine figs and orange juice over high heat. Bring to a boil, cover pan and reduce heat to low. Simmer for 5 to 6 minutes, or until figs are soft. Remove from heat and set aside to cool.

Step 3

With a slotted spoon, transfer figs to a blender. Add 1/3 cup of the orange juice. Purée into a paste.

Step 4

In a medium bowl, whisk together flours, oats, almond meal, baking soda, salt, cinnamon and orange zest.

Step 5

In a small bowl, whisk together coconut oil, molasses, honey and soy milk. Add molasses mixture to flour mixture and stir to combine.

Step 6

Spread half of the flour mixture evenly on the bottom of the prepared baking dish. Spread fig mixture over the flour mixture. Top with the remaining flour mixture.

Step 7

Bake for 18 to 20 minutes, or until lightly browned. Transfer to a wire rack to cool completely. Cut into bars and store completely cooled bars in an airtight container.

Time: 45 minutes
Servings: 16
Calories: 138
Make this for:
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 bar
Per serving:
calories:138
total fat:3g
sat fat:1g
cholesterol:0mg
sodium:62mg
total carb:22g
fibers:2g
proteins:2g

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Healthy Kids Fig Bars Recipe
Ingredients
Recipe yields 16 servings
16 dried Calimyrna figs, stems removed
3/4 cup orange juice
3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/2 cup rolled oats
2 Tbsp almond meal
1/2 tsp baking soda
1/8 tsp salt
1/2 tsp ground cinnamon
1 tsp orange zest
1/4 cup coconut oil, melted
1/4 cup molasses
2 Tbsp honey
1/4 cup soy milk
Directions
Step 1

Preheat oven to 350°. Lightly coat an 8-inch square baking dish with nonstick cooking spray.

Step 2

In a medium saucepan, combine figs and orange juice over high heat. Bring to a boil, cover pan and reduce heat to low. Simmer for 5 to 6 minutes, or until figs are soft. Remove from heat and set aside to cool.

Step 3

With a slotted spoon, transfer figs to a blender. Add 1/3 cup of the orange juice. Purée into a paste.

Step 4

In a medium bowl, whisk together flours, oats, almond meal, baking soda, salt, cinnamon and orange zest.

Step 5

In a small bowl, whisk together coconut oil, molasses, honey and soy milk. Add molasses mixture to flour mixture and stir to combine.

Step 6

Spread half of the flour mixture evenly on the bottom of the prepared baking dish. Spread fig mixture over the flour mixture. Top with the remaining flour mixture.

Step 7

Bake for 18 to 20 minutes, or until lightly browned. Transfer to a wire rack to cool completely. Cut into bars and store completely cooled bars in an airtight container.

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