Fruit and Fibre Bars

Preparation and Cooking Time: 
35 minutes
Makes 24 servings
Cooking Time: 
25 minutes

Great with yogurt as a post-workout or after school/work snack. And as with all snacks, drink water with it.

Source: Eating for Energy Without Deprivation. An 80-20 Cookbook (2004). Patricia Chuey and Diana Steele.

Nutrition Facts: 

Per serving:

117 Calories

Carbohydrate 21g

Protein 2 g

Fat 4g

Carb-Protein-Fat Ratio: 
21 g Carbohydrate.

1. In large bowl, mix together first 5 ingredients.

2. In smaller bowl, whisk together buttermilk, oil, eggs and orange rind.

3. Add liquid to dry ingredients and stiff until just combined.

4. Stir in apricots, dates and almonds.

5. Press into greased 9"x13" pan.

6. Bake at 375 degrees F for 25 minutes or until golden.


2 cups bran flakes cereal (500 ml)
1 cup whole wheat flour (250 ml)
2/3 cup brown sugar (165 ml)
2 tsp baking soda (10 ml)
1/2 tsp salt (2 ml)
1 cup buttermilk (250 ml)
2 Tbsp vegetable oil (30 ml)
2 eggs grated orange rind
1 cup diced dried apricots (250 ml)
1 cup diced dates (250 ml)
1/3 cup slivered almonds, toasted (80 ml)