February 22, 2018

Crunchy, chewy, satisfying — these healthy, homemade energy bars are nutritious and versatile.

 

These yummy snack bars are loaded with good-for-you seeds, rolled oats and dried fruit. They’re great for a light breakfast (pair with a glass of skim milk) or a post-workout snack, because they contain complex carbohydrates, protein and fiber. They’re also perfect for runners and cyclists who are looking for a snack on the go, or a recovery snack after exercising.

Try substituting different items if these ingredients don’t suit you. Almonds are great in the place of the peanuts, as shown here. Dried cranberries can easily do the job of the dried blueberries. Carob chips can take the place of the mini chocolate chips. Experiment, keep a few of these tightly wrapped and on hand for your workout bag or in your desk — and enjoy wholesome nutrition without having to decipher a bewildering ingredients list on the label of a store-bought energy bar.

 

Ingredients measured out for homemade energy bars

 

Ingredients

1 cup lightly salted dry-roasted peanuts, chopped
1/2 cup crispy brown rice cereal
1/2 cup old-fashioned or quick-cooking rolled oats
1/3 cup raw pumpkin seeds or sunflower seeds
1/4 cup dried blueberries
6 dried apricots, diced
3 tablespoons mini chocolate chips
5 tablespoons light corn syrup

 

Instructions

Preheat oven to 325°F. Line the bottom and sides of an 8-inch-square baking pan with foil. Coat with cooking spray.

 

Dry ingredients for energy bars, mixed together in a bowl.

Combine peanuts, rice cereal, oats, pumpkin (or sunflower) seeds, blueberries, apricots and chocolate chips in a large bowl.

 

 

Energy bar ingredients being mixed in a large bowl with a mixing spoon.

Drizzle with syrup and stir gently until thoroughly combined.

 

 

Raw mix for energy bars, pressed into a baking pan.

Spread in the prepared baking pan.

Coat another piece of foil with cooking spray and place on the bar mixture, sprayed side down. Place another pan on top and press firmly to compress the mixture. (Pressing before baking helps the bars hold together after baking.) Remove top pan and foil.

Bake until just beginning to turn golden at the edges, 20 to 24 minutes (if you’re using a metal pan) or 30 to 35 minutes (for a glass pan).

 

 

Energy bars, baked and cooling after coming out of the oven.

Cool in the pan on a wire rack for 10 minutes. Carefully lift the baked square out of the pan by holding the edges of the foil. Place on a cutting board, leaving the foil underneath. Cut in half, then cut each half crosswise into 6 bars. Let cool completely before lifting the bars off the foil.

These can be made in advance and stored in an airtight container, between sheets of wax paper, for up to seven days. Or, wrap each bar individually in plastic wrap and freeze.

People with celiac disease or gluten sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

 

Closeup of homemade energy bars with pumpkin seeds, almonds and dried fruit.

 

Recipe: Eating Well Energy Bars
Recipe Type: Snacks
Author: Adapted from www.eatingwell.com
Prep time:
Cook time:
Total time:
Serves: 12 bars
Ingredients
  • 1 cup lightly salted dry-roasted peanuts, chopped
  • 1/2 cup crispy brown rice cereal
  • 1/2 cup old-fashioned or quick-cooking rolled oats
  • 1/3 cup raw pumpkin seeds or sunflower seeds
  • 1/4 cup dried blueberries
  • 6 dried apricots, diced
  • 3 tablespoons mini chocolate chips
  • 5 tablespoons light corn syrup
Instructions
  1. Preheat oven to 325°F.
  2. Line the bottom and sides of an 8-inch-square baking pan with foil. Coat with cooking spray.
  3. Combine peanuts, rice cereal, oats, pumpkin (or sunflower) seeds, blueberries, apricots and chocolate chips in a large bowl.
  4. Drizzle with syrup and gently stir until thoroughly combined.
  5. Spread in the prepared baking pan.
  6. Coat another piece of foil with cooking spray and place on the bar mixture, sprayed side down. Place another pan on top and press firmly to compress the mixture. (Pressing before baking helps the bars hold together after baking.) Remove top pan and foil.
  7. Bake until just beginning to turn golden at the edges, 20 to 24 minutes (if you’re using a metal pan) or 30 to 35 minutes (for a glass pan).
  8. Cool in the pan on a wire rack for 10 minutes.
  9. Carefully lift the baked square out of the pan by holding the edges of the foil. Place on a cutting board, leaving the foil underneath.
  10. Cut in half, then cut each half crosswise into 6 bars.
  11. Let cool completely before lifting the bars off the foil.
  12. These can be made in advance and stored in an airtight container, between sheets of wax paper, for up to seven days. Or, wrap each bar individually in plastic wrap and freeze.
  13. People with celiac disease or gluten sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
Serving size: 1/12 of recipe Calories: 167 Fat: 9 grams Carbohydrates: 19 grams Sodium: 28 milligrams

 

Recipe from www.eatingwell.com

Healthy Snacks Weight Management