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Iron Rich Snack Bar

Updated: Dec 12, 2022

Eating bars of several iron-rich nuts, seeds, and dry fruits is an age-old remedy to maintain the iron level. This iron-rich bar is my absolute favorite snack bar. There is something special about our traditional method of healing. Sometimes I wonder how people were so keen on their nutritional needs and simple and effective ways to cure an imbalance in the olden days. This recipe is traditionally popular in almost all cultures around the globe. Just a little change of ingredients here and there. That's the reason you cannot go wrong with this recipe. Adding some elements or omitting a few does not go to make much of a difference. Moreover, the quantity of the ingredients is customizable. Here, the idea is to keep figs and dates more in abundance so that it will be easier to bind the bar and give it a shape. I keep making it with a combination of iron-rich nuts, seeds, and dry fruits. For kids, you can make this in a small round shape like a ball (laddoo), as it is easier to grab and enjoy.

Preparation time: 30 mins

Cook time: 10 mins

Total time: 40 mins


Pistachios- ¼ cup

Almonds- ¼ cup

Cashew nuts- ¼ cup

Figs -5-6 (chopped)

Dried apricot – 5-6 (chopped)

Dates- 20-22 ( chopped)

Dried coconut flakes – 2 tablespoon

Sesame seeds – 2 tbsp. (roasted)

Poppy seeds – 1 tsp (roasted)


  1. Dry roast cashew, almonds, and pistachios in the oven or stove.

  2. Once the nuts get cold enough, crush them in a blender or food processor. (remember, we are not going to grind it in powder. Nuts should be a course in texture). Take it out in a bowl.

  3. Add chopped dry fruits, shredded coconut, and sesame seed, and blend it.

  4. Mix everything in a bowl.

5. Take a square glass container. Grease it with clarified butter or coconut oil.

6. Add the mixture to the greased container.

7. Press the mix with the help of the spatula.

8. Sprinkle roasted poppy seeds throughout the bowl. Press it again with the help of a spatula so that poppy seeds stick to it.

9. Cover the container and put it in a refrigerator, so it gets set nicely.

10. Cut the mixture into the form of a bar.

( Note- Store it in an airtight container in a refrigerator)

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