Apricot Coconut Bars

Makes 24 bars

Preparation Time: 20 min
Cooking Time: 45 min

If you're looking for fiber, this is a great-tasting snack or dessert. But limit yourself to just one!

Ingredients

2 cups whole wheat flour 500 mL
1 1/2 cups quick-cooking rolled oats 375 mL
1 1/3 cups lightly packed brown sugar 325 mL
1/2 cup oat bran 125 mL
1/2 cup wheat bran 125 mL
1/2 tsp baking soda 2 mL
1/2 cup margarine or butter, softened 125 mL
1/2 cup vegetable oil 125 mL
2 cups chopped dried apricots 500 mL
1 1/2 cups water 375 mL
1/2 cup granulated sugar 125 mL
2 tbsp all-purpose flour 25 mL
1 cup unsweetened shredded coconut 250 mL
  • Preheat oven to 350°F (180°C)
  • 13- by 9-inch (3 L) baking pan, greased
 

Instructions

Step 1
In a large bowl, combine flour, oats, brown sugar, oat bran, wheat bran and baking soda.

Step 2
In a small bowl, combine margarine and oil. Stir into flour mixture until mixture resembles coarse crumbs. Reserve 1 cup (250 mL) crumb mixture. Press remaining crumb mixture into bottom of prepared pan. Set aside.

Step 3
In a large saucepan, over medium high heat, combine apricots and water; bring to a boil. Reduce heat, cover and simmer for 5 minutes, until softened.

Step 4
Meanwhile, combine sugar and flour. Stir into apricot mixture. Cook, stirring, for 1 minute or until thick. Stir in coconut.

Step 5
Spread apricot mixture over crumbs in the pan and sprinkle evenly with reserved crumb mixture.

Step 6
Bake for 35 minutes or until golden brown on top. Let cool completely in pan on a wire rack, then cut into bars.

Tips

When using margarine, choose a non-hydrogenated version to limit consumption of trans fats.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 bar
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 255
18%
Fat / Lipides 11.6 g
Saturated / saturés 3.2 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 0 mg
4%
Sodium / Sodium 84 mg
13%
Carbohydrates / Glucides 37.9 g
16%
Fiber / Fibres 3.9 g
Sugars / Sucres 22.8 g
Protein Protéines 3.6 g
9%
Vitamin A / Vitamine A
0%
Vitamin C / Vitamine C
2%
Calcium / Calcium
10%
Iron / Fer
High in: Magnesium
A source of: Dietary fiber
Diabetes Food Choice Values
2 Carbohydrates
2 1⁄2 Fats
Variation:
Replace the apricots with your favorite dried fruit.

Contributor
Lisa Diamond, Dietitian, BC