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Healthy Fruit and Nut Bar Recipe

A Reader Recipe: Fruit and Nut Rolls With Chia and Flaxseed

FitSugar reader Sophiew1 has found the virtues of healthy fats. She shares a recipe for an omega 3-rich snack in her OnSugar blog Sophie's Sweeties.

I'm slowly recovering from what I call "fat-a-phobia." I've steered clear of fats only to overdo it later on carbs. I noticed my hands were dry (even my palms), my hair was dull, and my energy level was usually depleted. Healthy fats are crucial for one's well-being. Our skin, our brain — even our mood — beg for fat as nourishment. I get most of my fats from foods like avocados, hummus, and salmon, but I decided to add a homemade fruit and seed roll to up the dose.

This heart-healthy snack reminds me of a Lara Bar, but potentially even healthier and tastier? I'll let you be the judge.

Read on for the recipe!

Ingredients
1/4 C Better'n Peanut Butter (or your favorite nut butter)
180 g fresh pitted dates (about 12-15 medium sized dates)
1/2 C chia seeds
1/2 C ground flaxseed meal
4 scoops protein powder (I used Optimum Nutrition's Vanilla Ice Cream flavor)
1/4 C carob powder
1-2 T water

Combine chia seeds, flaxseed meal, and protein powder in a bowl. Mix well. Combine those ingredients with the PB and dates in a food processor. Add water as needed. The mixture should stick together and form a ball. At this point you can add in extras: dried fruit, chocolate chips, nuts, dried coconut, lemon peel, etc. Place mixture in the freezer for about 10-15 minutes so that it becomes pliable and not so sticky. Then, form 16 balls out of the mixture. Place the carob powder in a bowl, and then roll the balls in the carob powder so they're completely coated. Serve immediately or store in an air tight container. These should last in the fridge for about a month. I hope you like 'em!

Yield: 16 sweet rolls
Cals: 124 g, Carbs: 20g, Fat: 4 g (1 g polyunsaturated), Protein: 6 g, Sugar: 13g, Sodium: 28 g, Fiber: 5g

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