Snatching an energy bar from the counter top is a quick and simple way of shushing that rumbling in your stomach and tiding you over to the next proper meal. But is it a delicious treat? If we’re going to be honest, not so much. So, rather than spending money on empty calories and a disappointing snack, why not rustle up your own homemade energy bars packed with grains, nuts, seeds and nutrition? If you answered because you don’t know any recipes then Rhelm is your friend. Here are three delicious energy bar recipes – low in sugar and preservatives – to start you on your way.
Crispy Cashew Sesame Energy Bars
Vegan and Gluten Free
The ingredients you’ll need:
1 1/2 cups of cashews
6 tablespoons of raw white and black sesame seeds
5 tablespoons of finely ground flaxseed
1/4 cup of wheat germ
3/4 teaspoon of fine-grain sea salt
1/4 teaspoon of ground cardamom
1/2 cup of pure maple syrup
1 of tablespoon coconut oil
The Method
Start by preheating your over to 350°F. Next, line an 8 inch by 8 inch pan with parchment paper, overhanging on all sides. Place the cashews, sesame seeds and flaxseed on separate areas of a rimmed baking sheet and toast them, stirring them occasionally without mixing them. Do this until they turn a delicious golden brown, which should take 10 to 12 minutes. Put them to one side to cool.
Next, put aside 2 tablespoons of the sesame seeds and 1 tablespoon of the flaxseed. Put the cashews and the remaining seeds in a food processor with the wheat germ, salt and cardamom and process until they are finely chopped, then place the mixture in a medium sized bowl.
Put the maple syrup and coconut oil in a small saucepan and bring to the boil, cooking it for 1 minute while stirring. After the minute, pour the maple syrup and coconut oil over the cashew mixture and stir through to coat it all evenly.
Wet your hands and use them to press this mixture into the prepared tin. This part is a little sticky and messy, so if you’ve got any kids around this would be the ideal stage for them to join in. Once it’s in the tin, top the mixture with the seeds set aside earlier, pressing them down to keep them in place. Bake until it turns golden brown, which should take 25 to 30 minutes, then let it cool before cutting into bars. This recipe is enough to make 16 delicious bars.
Nutrition (per bar/serving): Calories: 124; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g
Crispy Cashew Sesame Energy Bars
Raw Date and Pecan Energy Bars
Vegan and Gluten Free
The ingredients you’ll need:
1 cup of medjool dates, sliced in half and pitted
1/4 cup of organic tart dried cherries
1/2 cup of dried mission figs
1/2 cup of pecans – if you can find them, sprouted pecans are ideal
2 tablespoons of organic maple syrup
2 tablespoons of finely ground flaxseed
The Method
Start by preheating your oven to 350°F and placing the pecans on a rimmed baking sheet, before baking them for 5 to 7 minutes, at which point the pecans will be lightly toasted. Remove the pecans from the oven and set them to one side, turning the oven off. If you’re able to get hold of sprouted pecans you can leave this step out.
Next, line an 8 inch by 8 inch pan with parchment or wax paper, sprinkling the paper all over with a light covering of flax seed before setting it to one side.
Use a food processor to combine the dates, cherries, figs, pecans and maple syrup, pulsing until the mixture comes together as a smooth whole with a few chunks still floating around here and there.
Empty this mixture onto the prepared pan and press into place with your fingers to create a thickness of around ½ an inch, before covering tightly with plastic wrap and placing in the refrigerator to chill and harden overnight. Once the mixture has hardened it can be removed from the refrigerator and sliced into squares, with this recipe producing 16 squares of deliciousness measuring 2 by 2 inches. Once sliced, the squares can be stored in an air tight container for up to two weeks. If kept in the refrigerator, the texture of the bars will remain hard, rather than softening.
Nutrition (per bar/serving): Calories: 92; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 13g; Protein: 1g
Raw Date and Pecan Energy Bars
Savory Oat and Walnut Granola Energy Bars
The ingredients you’ll need:
1 tablespoon of coconut oil
1 1/4 cups of rolled oats
1/2 cup of crumbled kale chips
1/2 cup of chopped oil-cured olives
1 cup of chopped toasted walnuts
1 1/2 cups of unsweetened crisp brown rice cereal
1 cup of honey
A pinch of saffron – this is optional
A pinch of dried chili flakes – this is also optional, depending on taste
A 1/2 teaspoon of fine-grain sea salt – flat not heaped
The Method
If you’d like thick granola bars then grease a baking pan measuring 8 inches by 8 inches, whereas if you’d prefer a thinner snack, opt for a pan which is 9 inches by 13 inches. When you’ve done this, combine the oats, kale chips, olives, walnuts and rice cereal in a larger bowl, working them until well mixed. The next step is to combine the honey, salt, saffron and chili flakes (if you’re using them) in a small saucepan over a medium heat. Stir this mixture constantly as it comes to a boil and then thickens slightly, a process that should take around 4 minutes. Pour this honey mixture over the oat mixture and stir until the syrup is evenly spread throughout the oats.
Now take your granola bar mixture and press and spread it into the prepared pan, pushing evenly to all four corners before leaving it to cool to room temperature. If you’d like to produce a vegan and gluten free version of these tasty snacks then substitute brown-rice syrup for the honey and use gluten-free oats. In both cases the recipe is enough to produce 12 delicious bars.
Nutrition (per bar/serving): Calories: 219; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 214mg; Carbohydrate: 34g; Dietary Fiber: 2g; Sugar: 22g; Protein: 3g
Savory Oat and Walnut Granola Energy Bars
Easy but Satisfying
These three quick and simple recipes show just how easy it is to make your own energy bars. You don’t have to be a great chef or spend hours in the kitchen, and when you’ve finished you’ll have delicious snacks that deliver nutrition as well as flavor. What’s more, when you tuck in you’ll know exactly what you’re eating and how it was made, something that’s almost as satisfying as the tasty bars themselves.