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Prune & Berry Breakfast Bars

Disclosure: This post was sponsored by Sunsweet, but all opinions are our own.

Prune Crumble Breakfast Bars

Most people know that prunes help keep you regular. But did you also know they have an important role in bone health, too?

With World Osteoporosis day approaching on October 20th, we decided to highlight the power of prunes for helping to strengthen our bones. Osteoporosis, which is a disease that causes bones to become brittle and weak, is more prevalent than you think. About 1 in 3 women and 1 in 5 men over 50 are suffering from this disease. A recent study suggests that only half of Americans are currently taking steps to prevent bone loss. Just 38% of us millennials are even familiar with what osteoporosis is! This is where prunes come in. 

Research suggests that eating 5-6 prunes each day may help to prevent bone loss. Additionally, prunes contain potassium, magnesium and vitamin K, all of which are important for bone health. One serving of prunes also contains 3 grams of fiber, which helps prunes to be digested and absorbed by the body more slowly. This can help to sustain energy over a longer period of time, which is especially important if you are looking for a breakfast that keeps you full for a few hours.

Prune Crumble Breakfast Bars

For this recipe, we’ve partnered with Sunsweet, the world’s largest brand of dried tree fruits, including prunes, apricots, mangoes and more. We decided to use prunes to form the base of our delicious Prune & Berry Crumble Breakfast Bars. They add a subtle moisture and sweetness, and pair perfectly with the dates and almonds we’ll be using in our crust. As a topping for our base, we’ll be using a serving of blackberries, which provides a powerful punch of health promoting antioxidants.

Prune Crumble Breakfast Bars

These Prune & Berry Crumble Breakfast Bars will actually make you excited to get up in the morning (I mean, a crumble for breakfast…yes please!) It also pairs perfectly with a serving of plain Greek yogurt. Alright, enough chatting..let’s get to cooking!  Preheat the oven to 350F. In a small pot, add the blackberries, spices, lime juice, cornstarch, and 1 tablespoon of water. Cook for 2-3 minutes over low heat, and slowly mash up the blackberries with a fork while cooking, until you have a thick jam-like consistency. Set aside.

Prune Crumble Breakfast Bars

Next, add the almonds and soaked dates to a food processor, and pulse until you have a chunky paste. When done, add to a bowl and set aside. Next up are our prunes. Add them to the food processor, and pulse until you have a paste. Add to a separate bowl. Add the date almond mix to a parchment paper-lined baking sheet. Form a 8×7″ rectangle with your hands, slowly pressing it into shape. Then add the prune paste on top and slowly work it onto the date base with a spoon (or your hands). Lastly, add the cooled blackberry jam and spread it onto the base.

Prune Crumble Breakfast Bars

Now let’s make our oatmeal crumble. Blend half of the oats into a flour-like consistency, and mix that in a bowl with the other half of the rolled oats. Add coconut oil, mix in well with a spoon (or your handy hands) and add on top of the layered base, patting it down as you add it on. Pop in the oven for 45 minutes. Allow to cool, and slice into 6 pieces. 

Prune Crumble Breakfast Bars

Now you have breakfast for the next few days (hello meal planning!) You can store these in an airtight container for up to 7 days. We want to hear from you… Do you regularly eat prunes? Drop a line below and let us know your favorite way to incorporate prunes in the kitchen! Also, if you make this recipe at home, make sure to report back and let us know what you think. Also tag us on instagram at @foodheavenshow and @SunsweetGrowersInc using the hashtag #SunsweetStrong.

PS: Be on the lookout for other exciting recipes we’ll be doing with Sunsweet in the months to come! 

Talk soon!
xo

Prune & Berry Breakfast Crumble Bars
Serves 6
Print
Ingredients
  1. 10 Sunsweet pitted prunes
  2. 1 cup (fresh or frozen) blackberries
  3. 1/2 teaspoon ground cinnamon
  4. 1/2 teaspoon ground nutmeg
  5. Juice of 1/4 lime
  6. 1 teaspoon corn starch
  7. 1/2 cup almonds
  8. 15 pitted dates, soaked in water for a couple hours
  9. 1/2 cup rolled oats
  10. 1 tablespoon coconut oil
Instructions
  1. Preheat the oven to 350F
  2. In a small pot, add the blackberries, spices, lime juice, cornstarch, and 1 tablespoon of water
  3. Cook for 2-3 minutes over low heat, and slowly mash up the blackberries with a fork while cooking, until you have a thick jam-like consistency. Set aside
  4. Next, add the almonds and soaked dates to a food processor, and pulse until you have a chunky paste
  5. When done, add to a bowl and set aside
  6. Next up are our prunes. Add them to the food processor, and pulse until you have a paste
  7. Add to a separate bowl
  8. Add the date almond mix to a parchment paper-lined baking sheet
  9. Form a 8x7" rectangle with your hands, slowly pressing it into shape
  10. Then add the prune paste on top and slowly work it onto the date base with a spoon (or your hands)
  11. Lastly, add the cooled blackberry jam and spread it onto the base
  12. Now let's make our oatmeal crumble. Blend half of the oats into a flour-like consistency, and mix that in a bowl with the other half of the rolled oats
  13. Add coconut oil, mix in well with a spoon (or your handy hands) and add on top of the layered base, patting it down as you add it on
  14. Pop in the oven for 45 minutes. Allow to cool, and slice into 6 pieces. Enjoy with a serving of plain Greek yogurt!
Notes
  1. You can store these in an airtight container for up to 7 days!
Food Heaven Made Easy https://foodheavenmadeeasy.com/

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2 Comments on Prune & Berry Breakfast Bars

  1. Laurel barbour
    October 21, 2017 at 3:16 pm (1 year ago)

    I love prunes, but have to be careful how many i eat because im a diabetic. This recipe looks really good and im sure my family will love it.

    Reply
    • Wendy
      Wendy
      October 24, 2017 at 9:10 pm (1 year ago)

      Ah okay! Having 1-2 prunes paired with something like nuts & seeds make for a really satisfying snack that will help you keep your blood sugars balanced throughout the day. Thanks for stopping by!

      Reply

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