Prep time: 5 minutes Total time: 1 hr Serves: 8 Calories 199 per bar
1 cup nuts (almonds, cashews, walnuts or pecans)
3/4 cup pitted medjool dates
3/4 cup other dried fruit (such as cranberries, all natural sweetened cherries, organic raisins, dried apricots or more dates)
Pinch of sea salt
- Add the nuts to a food processor and pulse until they form large crumbs. Open, with the motor running, add the dates and other dried fruit to the food processor, replace lid.
- Process until you have a mixture that sticks together when you press it between your fingers.
- Form the mixture into an 8-inch square pan lined with plastic wrap, cover with plastic wrap and chill in refrigerator for around an hour. Cut into bars once chilled.
- Store the bars in the refrigerator for up to 3 weeks or in the freezer for 3 months.
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted.
Healthy Fat for a Healthy Heart. Dried fruit and nuts are also a high-Healthy fat snack, with about 5 grams of total fat per 1/3-cup serving. However, most of the fat in the mix comes from heart-healthy monounsaturated and polyunsaturated fats.
Nuts: Besides being packed with protein, most nuts contain at least some of these heart-healthy substances: Unsaturated fats. It’s not entirely clear why, but it’s thought that the “good” fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels. Omega-3 fatty acids.