Thursday, January 16, 2014

Recipe of the Week: Energy Bars

I am always looking for a quick and easy afternoon snack and/or something to pack either in my train bag or car....just in case I am caught someplace and need a "good" bite to eat.

Energy bar sales have had incredible growth over the last decade, with more than $700 million dollars in sales (according to research in Dietitians Edge).  

The problem with some of the energy bars at the grocery store is that they are full of fat and sugar, so I've been looking into making energy bars at home using healthier ingredients.

The fact that they are energy/protein bars means that they are going to have some level of sugar and/or fat, but finding the right mix to make at home really isn't all that complicated if you have the time and patience.

Don't be scared off by the list of ingredients.  Many of these items have multi-purpose use.


Energy Bars (Vegan)


1/2 Cup Whole Wheat Flour
2/3 Cup Oats
1 Cup Grape Nuts Cereal
3/4 Cup Raisins
1 Cup Shredded Coconut
1/3 Cup unsalted Almonds, chopped
1/3 Cup unsalted Cashews, chopped
2 tsp Ground Cinnamon

2 tbs flax seed
1/4 cup warm water
1 1/2 cups cooked great norther beans (15 oz can)
15 dates, chopped
1 tsp vanilla extract
2 tbs honey
1 tbs coconut oil
1/2 cup applesauce, look for all-natural and unsweetened


Preheat oven to 350.

Rinse the canned beans and chop the beans either by hand or with a food processor.  They don't need to be processed into a puree, just fine pieces.

Grind the flax seed and mix it with the water, set aside to thicken.

Then, combine the dry ingredients together first and mix well.  Add the wet ingredients and mix until incorporated.  Press into a greased 9x13 pan or casserole dish.

Bake for 20-25 minutes, rotating the pan half way through cooking.  Cool completely, then cut into 24 bars.  Leave unwrapped for harder bars; put them in an airtight container for softer bars.  If keeping longer than 7 days, wrap and freeze.

Nutrition per bar:
Calories 157
Fat 4.4
Protein 4.6
Sugar 13.9
Fiber 7.4 

Image Courtesy of Google Images
Recipe Courtesy of No Meat Athlete