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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.

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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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fortheloveofkale fortheloveofkale 5 years
These look so lovely and tasty! Overcoming fat phobia is tough. I've battled it too. Once we get over it, it's so funny because we realize we need less than we ever thought we did in the first place. Stay lovely, Heather
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