If you want an alternative to yet-another-energy-bar-in-a-wrapper, make this easy, cook-free recipe! These crunchy, seedy bars offer fiber, protein, and healthy fats. They are a minimally processed and wrapper-free alternative to yet-another energy bar in a shiny wrapper.
When making these bars, you are welcome to mix-and-match the ingredients. That is, don’t fret is you don’t have chia (although the chia seeds add a fun crunch) or if you want to use chopped walnuts instead of sunflower seeds.
These bars are best stored in the refrigerator for a quick and hearty snack. At room temperature, they can become crumbly, though the crumbs are totally enjoyable by the spoonful and as a topping for yogurt or oatmeal.
1 1⁄2 cup dry oatmeal
1⁄2 cup sunflower seeds, hemp hearts, or chopped nuts of your choice
3 tablespoons chia seeds
1⁄4 cup dried fruit of your choice, such as craisins or chopped dates
1 teaspoon ground cinnamon
1 cup peanut butter or nut butter of your choice
1⁄2 cup honey
Optional: 1 teaspoon vanilla extract, 1⁄2 teaspoon salt
1. Line a 9-x 9-inch square pan with parchment paper or plastic wrap with enough overhang for easy removal.
2. In a medium-sided bowl, combine oats, sunflower seeds, chia seeds, dried fruit, cinnamon (and salt).
3. In a small microwaveable bowl, combine peanut butter, honey (and vanilla extract); warm in the microwave oven (30 to 60 seconds), and then mix together until very smooth.
4. Pour the peanut butter mixture over the dry ingredients. Using a sturdy spoon, stir until evenly combined.
5. Transfer the mixture to the prepared pan. Using the back of the spoon or a spatula, firmly press the mixture evenly into the pan.
6. Cover and refrigerate for at least 1 hour or overnight.
7. Gently lift the parchment or plastic overhang to remove from pan and slice into 16 bars. Id desired, wrap individual bars and place them in a freezer-safe bag to store in the fridge or freezer.
Yield: 16 bars
Nutrition information: 2,900 total calories; 180 calories per bar; 20 g carbohydrate; 5 g protein; 9 g fat
This is just one of many yummy recipes in Nancy Clark’s Sports Nutrition Guidebook, 6th Edition (2019).
Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). The new 6th edition of her best selling Sports Nutrition Guidebook addresses today’s questions and concerns about what to eat. For more information, visit www.NancyClarkRD.com. For her online workshop, see NutritionSportsExerciseCEUs.com.