Dry Fruit And Nuts Snack Bars

Healthy snack that is easy to make and yummy to eat!!

Ingredients:

Lightly dry roast the following and grind it separately in a food chopper

• 9 cups - dates/ khajjur
• 3 cups - cashew/ kaaju
• 3 cups - almonds/ badaam
• 2 cups - walnuts/ akhrot
• 1 cup - pecan

Lightly roast the following seeds and raisins

• 1/2 cup - pumpkin seeds/ kaddu seeds
• 1/2 cup - sunflower seeds
• 1/4 cup - poppy seeds/ khuskhus
• 2 cups - raisins
• 1 cup - dry sweetened cranberries 
• 1/4 cup - clarified butter/ ghee
• 1 tbsp - vanilla essence

Method:

1. Grease a baking tray with ghee or line it with a parchment paper. 
2. Mix the nuts mixture and all the remaining ingredients.
3. Pour the mixture in the pan and pat it tightly
4. Cut them into any shape, in snack size cubes, or even make balls.
5. Store them in an air tight container. 

This has high shelf life, you can also store it in the refrigerator and enjoy it!

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Health benefits of eating nuts and dry fruits

    Dry fruits are rich in protein, energy and many macronutrients and micronutrients, which boosts immunity, relieve oxidative stress, aid in weight loss, improve gut health, promote healthy skin, support heart health, enhance bone health, assist in type-2 diabetes management, and help prevent cancer. Almonds, with their magnesium content, can help regulate blood pressure. 
    They are also an excellent energy source with natural sugars. Different nuts and fruits have different nutrition values, and a good mix of these can be a source of nutrition-packed snacks. Dry fruits and nuts are healthy, and their fantastic taste makes it very easy to include them in your diet. 

Dates:

• 
  Dried dates are rich in dietary fibre, which helps keep you satiated and suppress your cravings. 

• Dates are naturally rich in antioxidants and polyphenols. 

• The antioxidants help reverse and prevent oxidative damage caused by free radicals inside the body.

• Dates may help reduce weight, increase hemoglobin, improve gut health and provide energy.

• It is rich in iron which helps prevent issues like anaemia. 

Pecan: 

• Pecans are High in Nutrients: Pecans have the highest antioxidant capacity of any nut. In fact, they rank near the top of all antioxidant-rich foods along with apples, blueberries, and certain types of beans.
• Pecans May Help Prevent Cancer: They are high in polyphenols, which have been shown to inhibit the growth of cancer cells in some research studies. 
• Pecans Promote Brain Function: Higher levels of monounsaturated fats have been shown to decrease cognitive decline and inflammation. 
• Pecans are Heart Healthy: Pecans contain primarily unsaturated fats, but are among the highest in monounsaturated fats compared to other nuts, which can help lower your LDL (bad) cholesterol levels and reduce your risk of heart disease. Pecans also contain antioxidants that can help reduce inflammation in your arteries, which can lead to heart disease.

• Pecans May Lower Blood Sugar Levels: Pecans are a low-glycemic-index food, which means they don't cause a rapid spike in blood sugar levels.  Pecans also contain compounds that may help improve insulin sensitivity, which can further help regulate blood sugar levels.

• Pecans May Improve Digestion: Pecans are high in fiber, which is essential for your digestive health. 

Cashew: 

• They are rich in minerals, fibre, and plant protein. 
• 
  Cashew also contain high amounts of healthy monounsaturated fats. 
• They are also rich in antioxidants and polyphenols. Polyphenols help to reduce inflammation which can help in boosting immunity.  
• Cashews provide high amounts of vitamin E, vitamin B6, proteins, and magnesium. As a result, they help reduce bad cholesterol and the risk of heart diseases. 
• Cashews also help lose weight.
• One incredible health benefit of cashews is their scientifically proven effects on type 2 diabetes. Cashew nuts can help lower blood sugar levels and help maintain blood insulin levels. As a result, they benefit type-2 diabetes patients.

Almonds: 

• Almonds are also beneficial for a sharp memory. Omega-3 present in almonds help delay the cell aging process in the brain cells. 
• Rich In Antioxidants: They are rich in antioxidants, Vitamin E, flavinoids that help protect cells from damage caused by free radicals and oxidative stress.
• Good source of healthy fats: These fats are good for your heart because they can lower your bad cholesterol and raise your good cholesterol. 
• Raw almonds are sodium-free and are better for people with high blood pressure. 

Walnuts: 

Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level.

• Support good brain function: Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.

• Support healthy aging: A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities, as you age.

• Super Plant Source Of Omega-3s: Walnuts are a good source of the plant form of omega-3 fat, which may help reduce the risk of cardiovascular diseases and conditions.

• May help lower blood pressure: Some studies suggest that eating nuts, including walnuts, daily as part of a heart-healthy diet may help improve blood pressure.

• May help manage and lower your risk for type 2 diabetes: Consuming walnut oil and walnuts may help manage type 2 diabetes and reduce your risk of the disease by helping to regulate your weight. 

• Promote a healthy gut: Eating walnuts nourishes both you and the beneficial bacteria that live in your gut. This promotes gut health and may help reduce the risk of obesity, heart disease, and cancer.

• May decrease inflammation: Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic conditions.

Cranberries: 

• Cranberries are known for their bioactive compounds, which are linked to protection against degenerative and chronic diseases.

• They May Help Your Gut: One of the antioxidants cranberries contain proanthocyanidins, which are polyphenols part of the flavonoid family and  has antimicrobial properties along with other beneficial compounds help make sure that your digestive system is colonized with only good bacteria.

• They May Support Heart Health: Cranberries may help to improve blood pressure and cholesterol.

• Rich In Antioxidants: Cranberries are also rich in other antioxidants, like flavonoids, catechins and phenolic acids.

Raisins: 

• Raisins Enhances Immunity: They have essential nutrients like vitamins and minerals as well as other compounds, such as antioxidants and polyphenols. Raisins also have antibacterial, antiviral, and antifungal properties that help to reduce the risk of various infections.

• 

• Eat Raisins To Gain Weight: Raisins are rich in fructose and glucose, and give you loads of energy. They will help you gain weight, without increasing bad cholesterol in your system

• Provides Relief From Gastrointestinal Issues: a handful of raisins may help relieve constipation and improve your digestive system.

• High Iron Content: It can help fulfill iron deficiency and help with anaemia. 

• Prevention Of Cancer: Raisins provide anticarcinogenic benefits, because of the presence of catechins. Catechins have polyphenol compounds that possess antioxidant compounds.

Ghee/ clarified butter: 

• Strengthens Immune System: as its rich in Butyric Acid, which helps the body in producing T cells that fight diseases. 

• Apply It Over Your Rotis To Decrease Glycemic Index: It reduces glycemic index to some amount in rotis, in addition to making it more moist and digestible. 

• Good For Heart: The fats present in ghee are not associated with heart disease in the way that long-chain fatty acids are, as they are used directly as energy by the body and not stored as fats. Studies have shown that ghee can be good for lowering bad cholesterol and increasing good cholesterol.

• Great For Skin: Its vital fatty acids act as a nourishing agent that can do wonders to infuse life in your dull skin and is suitable for all skin types. It  helps in hydration of the skin cells.

• Good For Intestinal Health: It is one of the highest quality food sources of butyric acid, which makes it an ideal pick to support the health of the intestinal walls. The cells of the colon use butyric acid as their preferred source of energy.

• Source Of Good Fat: Fats, carbs and proteins are three macronutrients that are essential for sustaining a healthy life. Removing any food group from your diet is never a sustainable way to lose weight. 

• Good Source Of Energy: It contains medium and short-chain fatty acids, "of which, lauric acid is a potent antimicrobial and antifungal substance." 

• For Clogged Nose: You have difficulty in breathing; your taste sense is hampered, and let's not forget the headache and exhaustion that follows. Pouring a few drops of warm pure cow ghee into the nostrils, first thing in the morning may provide quick relief as the ghee travels all the way down to the throat and soothes the infection. 

• Helps You Keep Warm From Within: It is an integral part of Indian winters.

• Enhances Taste: Ghee elevates the taste of any dish that it is added to.

Pumpkin seeds/ pepitas:

• Powerful Antioxidant: Pumpkin seeds may be small, but they’re packed full of valuable nutrients, they are rich in antioxidants, iron, zinc, magnesium, and many other nutrients.
• Cardio-protective: Magnesium in pumpkin seeds helps to lower our blood pressure. Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides.  This reduces the risk of heart diseases. 
• Protects from Cancers: Consuming pumpkin seeds in good amount reduces the risk of gastric, breast, and colorectal cancers.  This is due to the presence of powerful antioxidants in these seeds. Carotenoids in pumpkin seeds, benefits in preventing prostate cancer.

• Immunity Booster: Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc.

Poppy seeds/ KhusKhus: 

The widely known nutrients present in KhusKhus are: Omega-6 Fatty Acid which plays a role in the body’s metabolism and growth, Protein, vitamins and minerals, and dietary fibres, which make it an ideal ingredient for adding on to many dishes in the Indian cuisine. Poppy Seeds also contain Vitamin C, Calcium, Iron, Magnesium and Vitamin B-6.

• Khuskhus Milk Benefits: The milk benefits the body by reducing the levels of stress hormones like cortisol, which has a positive effect on inducing peaceful sleep. Therefore, a glass of Khuskhus milk can help in treating insomnia.
  
• Khuskhus for Weight Loss: Zinc present in Khuskhus is known for maintaining the proper functioning of the thyroid glands. Whereas, Manganese is useful for diabetes management. So, it is a good option for weight loss .
• Enhances Female Fertility: Khuskhus boosts female fertility by removing mucus from the fallopian tubes and also by enhancing the sexual drive by boosting libido.
• Good For Bone Health: Poppy Seeds are rich in calcium and copper, both of which are advised nutrients to take when you want to strengthen your bones. The manganese content of Khuskhus aids in the formation of the protein collagen, which prevents any severe bone damage.
• Improves Digestion: Poppy Seeds are rich in dietary fibers, which help in maintaining the digestive system in a good state.