Fruit and nut bars

Photo: The Athlete's Fix

Change up this recipe to make these bars your own: use different varieties of dried fruit (apricots, dates or sour cherries), try hazelnut flour in place of almond flour, add some orange zest or step up the spices, or mix in pure cocoa powder for a rich, chocolate spin.


Fruit and nut bars

Makes 16 bars or 48 balls

200g dried figs

200g prunes

150g dried cranberries, unsweetened

150g desiccated coconut, unsweetened

145g almond flour

1 tsp ground cinnamon

1 tsp ground ginger

½ tsp ground nutmeg

2 tsp allspice

20g puffed rice


1. In a large food processor combine the figs, prunes, cranberries, coconut, almond flour, and spices. Mix on high until the fruit is mashed up and the ingredients are thoroughly combined.

2. Turn the speed to low and mix in the puffed rice - some of it will get chopped up, but the aim is to keep the pieces whole and just distributed throughout the sticky mixture. If your food processor doesn’t have a low setting, mix in the puffed rice by hand.

3. Press the mixture into a lined baking tin and store in the fridge to set. Cut into small squares and store in an airtight container in the refrigerator. Alternatively, roll the mixture into small balls before storing in the refrigerator. If desired, roll them in some extra dried coconut to stop them from sticking together. These bars will keep in the fridge for up to 10 days.


Republished with permission of VeloPress from The Athlete's Fix: A Program to Find Your Best Foods for Performance and Health by Pip Taylor. Get started at theathletesfix.net.