Get Up and Goji Bars

Get Up and Goji Bars
Staff Writer

Tina Rupp

Those who know and love me will tell you I am very frugal (except they would likely select a less-flattering adjective). I prefer to say that I am careful with my spending, especially when it comes to food shopping. I tell you this because I am not the person at the health food store throwing every new superfood into my hand-basket with nary a thought of price; rather, I’m the woman making a beeline to the bulk goods and comparing the price per ounce on every item. So when I do recommend a particular superfood-splurge, it’s because I think it’s truly worth it. Case in point, goji berries. Goji berries are bright orange-red berries that come from a shrub that’s native to China and they have a unique taste akin to dried cherries and cranberries. A lot of nutrition gets packed into a single berry, including powerful antioxidants, 18 different amino acids, and up to 21 trace minerals, including zinc, iron, copper, and calcium. 

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Directions

Line an 8-inch square baking pan with foil or parchment paper and grease the pan with coconut oil or vegetable oil.

Combine the dates and warm water in a small bowl. Let stand for 5 to 10 minutes until fruit is soft (time will vary according to the dryness of the dates). Drain and pat dry with paper towels. Place the dates, nut or seed butter, and cardamom in a food processor and process until the mixture forms a thick paste. Transfer to a large mixing bowl.

To the date mixture, add the oats, goji berries, cashews, coconut, chia seeds, and flaxseed meal and stir until well mixed (mixture will be very stiff.).

Transfer the mixture to the prepared pan. Place a large piece of parchment paper, waxed paper, or plastic wrap (lightly greased with coconut or vegetable oil) on top of the bar mixture and use it to spread and flatten the mixture evenly in the pan. Leave the paper or plastic wrap to cover. Refrigerate for at least 1 hour.

Using the liner, lift the mixture from the pan and transfer to a cutting board. Uncover and cut into 16 bars.

Nutrition

Calories per serving:

272 kcal

Daily value:

14%

Servings:

16
  • Carbohydrate, by difference 35 g
  • Protein 5 g
  • Total lipid (fat) 13 g
  • Vitamin A, IU 2305 IU
  • Vitamin A, RAE 17 µg
  • Vitamin C, total ascorbic acid 5 mg
  • Vitamin D 1 IU
  • Vitamin E (alpha-tocopherol) 1 mg
  • Vitamin K (phylloquinone) 4 µg
  • Ash 1 g
  • Beta-sitosterol 4 mg
  • Betaine 3 mg
  • Caffeine 1 mg
  • Calcium, Ca 67 mg
  • Campesterol 2 mg
  • Cholesterol 7 mg
  • Choline, total 9 mg
  • Fatty acids, total monounsaturated 3 g
  • Fatty acids, total polyunsaturated 4 g
  • Fatty acids, total saturated 5 g
  • Fiber, total dietary 4 g
  • Folate, DFE 37 µg
  • Folate, food 15 µg
  • Folate, total 29 µg
  • Folic acid 14 µg
  • Glucose (dextrose) 1 g
  • Glutamic acid 1 g
  • Iron, Fe 3 mg
  • Lutein + zeaxanthin 3 µg
  • Magnesium, Mg 31 mg
  • Maltose 1 g
  • Niacin 2 mg
  • Phosphorus, P 97 mg
  • Potassium, K 131 mg
  • Retinol 17 µg
  • Selenium, Se 8 µg
  • Sodium, Na 153 mg
  • Starch 4 g
  • Stigmasterol 1 mg
  • Sucrose 2 g
  • Sugars, total 16 g
  • Theobromine 49 mg
  • Tocopherol, gamma 1 mg
  • Water 22 g
  • Zinc, Zn 1 mg
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