Lower your cancer risk with this whole grain fruit bar recipe

fruit barThis recipe was recommended by North Star’s Lena Gill, Certified Specialist in Oncology Nutrition. Recipe courtesy of the American Institute for Cancer Research (AICR).

 

 

 

 

Whole-Grain Fruit Bars with the Super Crew®!

Tools:

9 x 9-inch square pan or glass baking dish

1 large bowl

2 small bowls

Mixing spoon

Knife

Plates

Napkins

Ingredients:

Canola oil cooking spray

1 cup quick-cooking rolled oats

1 cup whole-wheat flour

1/3 cup packed brown sugar

1/2 tsp. cinnamon

1/4 tsp. salt

1/4 tsp. baking soda

1/3 cup canola oil

5 Tbsp. apple juice, divided

1/2 cup apricot jam or cherry jam (use all-fruit preserves, if possible)

1 package (7 oz.) dried apricots or dried tart cherries, chopped

Directions:

Preheat oven to 350 degrees.

Spray 9 x 9-inch baking pan with cooking spray.

In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined.

In small bowl, whisk oil and 3 tablespoons juice together and pour over oat mixture, blending well until moist and crumbly. Reserve 3/4 cup for topping.

Press the remainder evenly into prepared pan.

In small bowl, blend jam with remaining 2 tablespoons apple juice.

Stir in dried fruit.

Spread evenly over crust.

Sprinkle reserved crumb mixture over dried fruit, lightly pressing down with fingers.

Bake 35 minutes or until golden.

Cool in pan on wire rack.

Cut into bars.

Makes 16 bars.

Apricot option, per 1 bar serving: 162 calories, 5 g total fat ( 2 g protein, 2 g dietary fiber, 63 mg sodium.

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