Wednesday, July 29, 2015

Healthy Energy Bar!

SaraBurda's photo.
Energy bars are easy to make at home and you can make a big batch, divide them out and freeze the rest. Homemade energy bars often contain dates because they are a good source of carbohydrates and help keep the bar together. Think of bars like Lara Bars which are primarily made with dates and raisins. Nuts, seeds, and nut butter are also part of most homemade bars because of their fat and protein content. Having a healthy source of fat helps to keep your body feeling full and energized especially post workout.
You can easily adapt and change this recipe by adding new spices, dark chocolate, or different types of nuts and seeds. You can also alternate the type of sugar, for instance using stevia or coconut sugar, as well as change up the type of flour. But a word of caution when changing the flour, be sure to read the ratio between them because some are not a 1:1 ratio of flour !!!
Homemade Nut and Fruit Bar
95g chopped walnuts
2 ripe bananas
120ml vegetable oil
200g granulated sugar or coconut sugar
1/2 teaspoon vanilla extract
230g rolled oats
95g flour or gluten-free flour
3/4 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon baking soda
90g dried cranberries
Preheat the oven at 355°F.
Toast the walnuts on the oven for 8 minutes or on a pan.
Mix the bananas, the oil, the sugar and the vanilla in a bowl.
Add the dried ingredients.
Bake for 25-30 minutes in a 20cm x 20cm baking tray.
Once they are cool, cut into squares based on serving sizes and individually wrap them to freeze for an easy on the go option !

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