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Food

Sticky Fruit and Oat Squares

Makes 12 squares.

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Sticky Fruit and Oat Squares
Dairy and gluten free, these squares are good as a snack or as a fibre-packed, grab-and-go breakfast.

Ingredients

  • 15 pitted Medjool dates, coarsely chopped
  • 1/2 cup (125 mL) boiling water
  • 1 tsp (5 mL) vanilla extract
  • 1/2 tsp (2 mL) grated orange peel
  • 1/2 tsp (2 mL) ground ginger
  • 1 cup (250 mL) organic rolled oats
  • 1/2 cup (125 mL) hemp hearts
  • 1/2 cup (125 mL) pumpkin seeds
  • 1/2 cup (125 mL) chopped almonds or pistachios
  • 1/2 cup (125 mL) mixed dried fruit, such as raisins, cranberries, blueberries, or cherries

Nutrition

Per serving:

  • calories 218
  • protein 7g
  • fat 9g
    • saturated fat 1g
    • trans fat 0g
  • carbohydrates 36g
    • sugars 24g
    • fibre 5g
  • sodium 3mg

Directions

01
Place dates in bowl of electric mixer. Pour boiling water over top. Add vanilla, orange peel, and ginger. Let stand 10 minutes.
02
Preheat oven to 350 F (180 C). Line 8 or 9 in (20 or 23 cm) square baking pan with parchment paper.
03
Using paddle attachment, beat date mixture until mashed and evenly mixed. Beat in oats, hemp hearts, pumpkin seeds, almonds, and dried fruit.
04
Press mixture into pan and smooth top. Bake until firm and edges are golden, 25 to 30 minutes. Cool, then cut into squares. Refrigerate for up to 5 days or wrap individually and freeze for up to 3 months.

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