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Preheat the oven to 350F and line a baking sheet with parchment paper.
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Lightly oil a 9-inch square pan.
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Spread the pecans in a single layer on the prepared baking sheet and toast for 7 to 10 minutes, until aromatic and slightly browned.
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Watch them carefully, as they can burn easily.
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Repeat this process for the almonds.
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Turn down the oven to 325F.
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Combine the spelt flour, all-purpose flour, flaxseeds, salt, baking powder, and baking soda in a food processor and process for 5 seconds to combine.
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Add the pecans and almonds and pulse 5 times to coarsely chop the nuts.
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Add the oats, dates, and apricots and pulse 10 to 15 times, until the mixture is well chopped but still coarse.
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In a large bowl, whisk the egg, maple syrup, and vanilla together until thoroughly combined.
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Add the fruit and nut mixture and use your hands to mix thoroughly, being sure to separate any clumps of fruit.
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Spread the mixture in the oiled baking pan in an even layer and bake for 25 to 30 minutes, until set and golden brown; dont overbake, or the bars will be too dry.
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Let cool on a wire rack for 5 minutes, then cut into 25 squares.
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Leave the bars in the pan until completely cool so theyll hold together when you remove them.
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When it comes to changing up the mixture, the only limit is your imagination.
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Here are a few ideas to get you started:
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Use walnuts instead of pecans.
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Add 1/4 cup dried cranberries, cherries, blueberries, raisins, or currants when mixing together at the end.
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Add 1 tablespoon of grated orange zest when mixing together at the end.
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Add 2 tablespoons of sesame seeds when mixing together at the end.
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Add 1/4 cup of unsweetened shredded coconut when mixing together at the end.
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For a gluten-free version, substitute a gluten-free muffin mix for the spelt flour and all-purpose flour.
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While oats dont contain gluten, theyre often processed alongside wheat, so if your sensitivity to gluten is extreme, be sure to use Bobs Red Mill gluten-free oats (Resources).
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Store in an airtight container at room temperature for 5 to 7 days or in the freezer for 2 months.
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25
(per serving)
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Calories: 120
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Total Fat: 6.5g (0.6g saturated, 3.7g monounsaturated)
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Carbohydrates: 14g
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Protein: 2g
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Fiber: 2g
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Sodium: 35mg
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Flaxseeds have gone under the microscope, and scientists like what theyre seeing.
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In a well-respected study in Montreal, a researcher had biopsies from women who had just been diagnosed with breast cancer but werent scheduled to undergo surgery for another 8 to 12 weeks.
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Dr. Jeanne Wallace says that the researcher sent the women muffins in which she baked flaxseeds or placebo muffins, without flaxseeds.
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After the women underwent surgery, the researcher compared their postsurgery biopsies to the baseline tissues.
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She was able to show that just this flaxseed intervention, over a period of not quite three months, was able to slow the growth rate of the cancer and to reduce estrogen signaling (which has been linked to some breast cancers).
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Wallace says flaxseeds are preferable to flax oils, which oxidize easily, making them potentially damaging to health, rather than healing.
