Home > Recipes > Chewy fruit and seed bars
  • 0.5 serves of fruit per 
  • bar
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1 cup water
¾ cup pitted dates
¾ cup instant oats
¼ cup chia seeds
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup cranberries
1 tsp cinnamon
1 tsp vanilla extract
Pinch of salt

Savvy swaps

You can swap:

Chia seeds
More sunflower seeds
Instant oats
Regular oats



Step 1
Soak the dates in the water for 30 minutes to soften.

Step 2
Pre-heat the oven to 170oC. Line a 22cm square baking tray with two pieces of baking paper, one going in each direction.

Step 3
Blend the oats in a blender on high until they form a fine powder. Place in a bowl.

Step 4
Add the water and the dates to the blender and blend until smooth.

Step 5
Add the blended dates and all the remaining ingredients to the bowl with the oat flour and mix well.

Step 6
Spread the mixture into the lined baking tray and smooth with a spatula.

Step 7
Bake for approximately 23-25 minutes or until firm to touch.

Step 8
Let cool in the pan for 5 minutes and then lift out using the two strips of baking paper.

Step 9
Transfer to a cooling rack for another 5 minutes and then slice into 12 bars.





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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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