Apricot-Walnut Cereal Bars

Crispy and chewy , this bar is a good -for -you alternatives to store-bought cereal bars .The secret ingredients , silken tofu , will give your day a protein-packed start .The recipe also works with other fruit and nut combinations .

Tofu health benefits
Tofu , a fermented soy product ,is made by curdling soy milk , in a similar manner to cheese .Invented during the time of the Han Dynasty , around 206 BCE in China , tofu is now a staple food in many Asian cuisines and is enjoyed in many parts of the world .Tofu's health benefits are numerous .

 4 -ounce serving of tofu provides about 43 percent of your daily allowance for the essential amino acid trytophan .It also supplies one-third of your daily allowance  of iron , which is required for oxygen transport ,and manganese , which is necessary for proper nerve function and bone growth .The same serving provides 15 percent of your daily requirement for heart -healthy omega -3 fatty acids .Four ounces of tofu also contain 10 percent of your daily requirement of calcium -important for bone growth and nerve and muscle function -and 8 percent of your daily requirement of magnesium , which promotes muscle relaxation .

Eating soy foods during adolescence and preadolescence may help prevent breast cancer later in life , according to a review study published in the November 2012 'Journal of Adolescent Health'. A retrospective study of soy consumption in 15,600 Japanese women found that those who consumed moderate to high levels of soy foods had lower rates of breast cancer after menopause ; however , soy consumption didn't affect cancer rates in malignancy of existing breast cancer in some women , according to a study published in the December 2012 'Journal of Biological Chemistry ' .In the tissue culture study , equol promoted growth and reproduction of human breast cancer cells .These preliminary results indicate that women whose digestive system are capable of converting the isoflavone daidzein to equol might need to avoid tofu and other soy products if they develop breast cancer .

Apricot Health Benefits

In fresh apricots , the highest level of vitamins is provided by vitamin A-13% of the daily value in one fruit .This includes several beneficial carotenes , which release powerful antioxidants essential for maintaining your optimal vision , healthy skin and mucus membranes , and for protection against lung and mouth cancers .

Apricots also are a good source of vitamin C , known to ward off vision problems , and provide even more free radical -scavenging activity in your body .Flavonoids such as lutein and beta cryptoxanthins have such a high degree of benefits that they can actually help slow and even prevent age-related debilities and disease .Zeaxanthin , a carotective UV-filtering functions that may ultimately protect you against macular degeneration .

Dried apricots are excellent sources of dietary fiber .They're especially rich in soluble fiber , the type that dissolves into a gel-like substance and binds to fatty acids to encourage their excretion in waste ,This is the quality that gives soluble fiber its ability to reduce high LDL and total cholesterol levels .A half cup serving of dried apricots provides 19 percent of the daily value for fiber .

Ingredients
Yield: 16 servings

3 cups old fashioned rolled oats
1/2 cup chopped walnuts 
3 cups unsweetened puffed -grain cereal 
2 cups chopped dried apricots
1/4 cup all purpose flour
1/2 teaspoon salt
12 ounces silken tofu , drained
1 large egg 
1/2 cup canola oil
1 cup honey 
1 tablespoon vanilla extract
2 tablespoons freshly grated lemon zest

Method
1. Preheat oven to 350 degrees F .Coat a large (15 1/4 -by -101/4 inch) jellyroll-style pan with cooking spray .

2 . Spread oats and walnuts on a baking sheet with sides .Bake until fragrant and light golden , 8 to 10 minutes .Transfer to a large bowl and add puffed cereal , dried apricots , flour and salt , stir to combine .

3. Meanwhile , puree tofu , egg , honey , vanilla and lemon zest in a food processor or blender until smooth , scraping down the sides as needed .Make a well in the center of the oat mixture ; fold in the tofu mixture until combined .Spread evenly in the prepared pan .

4. Bake until firm in the center and golden brown , 35 to 40 minutes .Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife .