Healthy whole grain snack: Whole-wheat fruit bars

A “healthy snack” sounds like an oxymoron. The two words seem to be on opposite ends. But that does not have to be the case. In this recipe from the American Institute for Cancer Research, whole grains are combined with dried fruit and juice for a healthy treat.

Grains are either whole or refined. Whole grains contain the entire grain seed, which is rich in fiber, vitamins, minerals and healthy oils. In refined grains, most of these healthy nutrients have been removed. This process gives the grain a finer texture and improves their shelf life, but does little — if anything — to improve or maintain one’s health.

Studies have shown that consumption of whole grains reduces the risk of cardiovascular disease, high cholesterol and diabetes and improves digestive health.

Examples are brown rice, whole wheat bread or cereal, quinoa and oatmeal.

The amount of whole grains one should eat each day depends on age, gender and physical activity, and generally averages four to six servings. Visit ChooseMyPlate.gov, a website of the U.S. Department of Agriculture, to determine your recommended number of servings.

Ingredients:

• Canola oil cooking spray

• 1 cup quick-cooking rolled oats

• 1 cup whole-wheat flour

• 1/3 cup packed brown sugar

• ½ tsp. cinnamon

• ¼ tsp. salt

• ¼ tsp. baking soda

• 1/3 cup canola oil

• 5 Tbsp. apple juice, divided

• ½ cup apricot jam or cherry jam (use all-fruit preserves, if possible)

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

Directions

1. Preheat oven to 350 degrees F
2. Spray 9 X 9-inch baking pan with cooking spray.
3. In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined.
4. 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 of mixture for topping.
5. Press the remainder evenly into prepared pan.
6. In small bowl, blend jam with remaining 2 tablespoons apple juice.
7. Stir in dried fruit.
8. Spread evenly over crust. Sprinkle reserved crumb mixture over apricots, lightly pressing down with fingers.
9. Bake 35 minutes or until golden.
10. Cool in pan on wire rack.
11. Cut into bars. Store in air-tight container or plastic bag.

• Makes 16 bars.

• Per serving (1 bar):

• Calories: 162

• Total fat: 5 g

• Saturated fat: less than 1 g saturated fat

• Carbohydrate: 28 g

• Protein: 2 g protein

• Dietary fiber: 2 g

• Sodium: 63 mg

Recipe from the American Institute for Cancer Research