The Halloween season doesn’t mean you have to ruin your diet by eating sugary, high-calorie treats. Try a granola bar filled with dried fruits and nuts, ground flaxseed and wheat germ to provide you with a good amount of antioxidants, vitamins, good fats and plenty of flavor. It makes a nutritious, hearty snack or a breakfast on-the-go. Nuts such as almonds, walnuts and pecans are high in omega-3 fatty acids and contain unsaturated fat. Dried fruit is a good source of fiber and vitamins A, C, E and iron. Mix and match the types of nuts and dried fruits to suit your taste.

Ingredients:

1 cup (9 ounces) pitted dates

Vegetable-oil cooking spray

1 1/2 cups old fashioned oats, finely ground, or 1 cup quinoa flakes

4 1/2 ounces (1 cup) pecans, toasted, 1/2 finely ground and 1/2 coarsely chopped

2 ounces unsalted almonds, toasted, 1/2 finely ground and 1/2 coarsely chopped

1/4 cup unsalted sunflower seeds

2 1/4 ounces (1/3 cup) dried apricots, cut into 1/2-inch pieces

1 3/4 ounces (1/3 cup) dried cherries, chopped

2 ounces (1/3 cup) dried blueberries

2 tablespoons oat bran

3 tablespoons ground flaxseed (start with whole flaxseed and grind it)

1/4 teaspoon sea salt

1/2 teaspoon ground cinnamon

3 tablespoons honey or brown-rice syrup

Directions:

Preheat oven to 350 degrees F. Place pitted dates in a small saucepan, cover with cold water, and bring to a simmer. Drain. Puree in a food processor until smooth.

Coat an 8-inch square baking pan with cooking spray. Mix oats or quinoa flakes, nuts, apricots, cranberries, blueberries, oat bran, flaxseed, wheat germ, sea salt and cinnamon in a large bowl. Mix in date puree and honey or brown-rice syrup. Press mixture into pan.

Bake until center is firm and edges are golden brown, about 25 minutes. Let cool in pan on a wire rack. Cut into 8 bars.