Homemade Energy Bars: Nutrient-Packed Snack to Sustain Your Energy Naturally
These Homemade Energy Bars are crafted with wholesome ingredients like gluten-free steel-cut oats, nuts, seeds, and natural sweeteners to provide sustained energy and balanced nutrition. Free from refined sugars and preservatives, these bars make a great snack to support stable energy levels throughout the day.
Servings
Makes 10-12 bars
Preparation Time
30 minutes
Total Time
60 minutes
Ingredients
- 1 cup gluten-free steel-cut oats (toasted and semi-powdered for added texture)
- 1/2 cup protein powder (such as a blend of plant proteins)
- 1/2 cup mixed nuts (almonds, walnuts, pistachios, etc.)
- 1/4 cup mixed seeds (pumpkin seeds, sunflower seeds, chia seeds)
- 1 cup pitted dates (soaked in warm water for 10 minutes to soften)
- 1/4 cup almond butter
- 1/4 cup maple syrup
- 1 tsp vanilla extract
- A pinch of salt
- 1/4 tsp ceylon cinnamon (optional)
- 2 tbsp dark chocolate chips or cacao nibs
Method
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Soak the pitted dates in warm water for about 10 minutes to soften them, then drain.
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Lightly toast the oats, nuts, and seeds in a pan over medium heat for about 2 minutes, then let them cool. Semi-powder this mixture in a grinder.
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In a food processor, add the softened dates and blend until a thick paste forms. Add a small amount of water if needed to aid blending.
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In a large mixing bowl, combine the semi-powdered mixture and protein powder. Add the date paste, nut butter, maple syrup, vanilla extract, and salt. Optionally, add cinnamon for extra flavor. Mix until a sticky dough forms. If the mixture is too dry, add more maple syrup or water; if too sticky, add powdered oats.
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Line an 8×8-inch baking dish with parchment paper, leaving some extra on the sides for easy removal. Transfer the mixture to the dish and press it down firmly and evenly. Sprinkle the dark chocolate chips or cacao nibs on top, pressing them lightly into the mixture.
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Place the dish in the refrigerator for at least 1-2 hours to allow the bars to set and firm up. Once set, remove the bars from the dish using the extra parchment paper, place on a cutting board, and cut into bars or squares. Store the energy bars in an airtight container in the refrigerator for up to 2 weeks.
Nutritional Highlights
Each bar is packed with balanced nutrients to support steady energy levels and satisfy hunger:
- Calories: 187
- Carbohydrates: 23.1 g
- Protein: 6.7 g
- Fat: 8 g
Scientific Note:
Steel-cut oats, compared to processed oats, have a lower glycemic index, meaning they’re absorbed more slowly. This gradual absorption helps maintain stable blood sugar levels and provides a more sustained source of energy. Dates and nuts contribute natural sweetness and healthy fats, enhancing energy levels without artificial additives.
Additional Tips
- Feel free to add cashews, apricots, or raisins for variety and added nutrition.
- Experiment with spices like cardamom for a unique twist.
Reminder
As with any new addition to your diet, it’s recommended to consult with a healthcare provider, particularly if you have health conditions or food allergies.
For more assistance or personalized guidance, contact us at +917059700700 or email us at support@youcarelifestyle.com.
Do you have any questions? Feel free to leave them in the comments below.
