In Recipes

Homemade Energy Bar Recipe

Energy bars made with nuts and fruit are easy and convenient snacks. There are many fabulous bars you can buy, but here’s a cheaper (and probably even healthier) DIY solution. This homemade energy bar recipe can provide a sweet treat that also includes a batch of vitamins, minerals, fat and protein, but with no refined sugars.

For more information on the benefits of nuts, watch Mary’s video: Nuts and Seeds: Crazy Nutty Nutrition

The beauty of this recipe is its versatility. You have many options here to make the perfect bar, according to your taste and what’s available in your kitchen.

INGREDIENTS

2 cups walnuts, almonds or seed/nut of choice. You can also combine different nuts and seeds

1 cup dried fruit  – try a mixture of two different ones: cherries, apricots, prunes, dates, cranberries, raisins, or pineapple (best if cut into smaller pieces initially)

2 tablespoons maple syrup, honey, or molasses

2 tablespoons nut/seed butter, tahini, or sunflower seed butter

2 tablespoon spice such as cinnamon, cardamom, nutmeg, etc

1/8 teaspoon salt

2 tablespoons coconut oil or extra virgin olive oil

1/8 teaspoon almond extract or 1 teaspoon vanilla extract

Additional options: cocoa nibs, coconut shreds, 1/3 cup protein powder, etc.

DIRECTIONS

  1. Place all ingredients into a high-speed blender or food processer and blend for 30-60 seconds depending on desired consistency.
  2. Remove from blender and place in pie plate, or flat container.
  3. Smooth out and put in refrigerator.
  4. Allow to harden slightly before cutting into squares or use cookie cutter to make into interesting and visually fun shapes.
  5. Can be kept in the refrigerator for up to one week.

SERVES: 6

Prep time: 10-20 minutes

Original Recipe by Mary Purdy

ABOUT MARY

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: Private practice (8 yrs), Adjunct professor at Bastyr University, Clinical Supervisor at Bastyr Center for Natural Health. Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

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ABOUT THE SHOW

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly.

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Photo by Akshar Dave on Unsplash

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