Thursday, January 30, 2014

Peanut & Chia Energy Bars

I made two variations of these no-bake energy bars - one small batch made with chia seeds, and one small batch made without chia seeds . Chia seeds are a great pre-workout energy booster, and a favorite in our house as an addition to bars and smoothies.  If adding chia seeds to energy bars, it is a good idea to soak them in a little bit of water to get them to soften and "gel" a bit before adding them to the mix so that they aren't dry and crunchy in the finished product.  I have made a couple of batches of these bars over the past couple of weeks and have found that the longer they are left to set in the pan, the better they hold together.  So if possible, letting them sit in the pan for a whole day will yield a less crumbly bar, which is much better for transport.

Peanut & Chia Energy Bars

Makes 12 bars


1/4 cup dry roasted salted peanuts
1/4 cup sunflower seeds
1 cup raisins
1 cup rolled oats
1 cup toasted rice cereal
2 Tbsp wheat germ
2 Tbsp chia seeds
1/2 cup creamy peanut butter
1/4 cup packed brown sugar
1/4 cup honey
1/2 tsp vanilla extract
Peanut oil (for oiling pan)


1. Combine chia seeds with 2 Tbsp water in small dish and let soften while combining other ingredients.

2. Lightly toast wheat germ over medium heat in heavy pan, stirring constantly.  Will know it is toasted when turns slightly more golden color and becomes fragrant. 

3. In medium mixing bowl, combine peanuts, sunflower seeds, raisins, oats, rice cereal, and toasted wheat germ.

4. In microwave-safe glass bowl, or in a small pan on the stove, combine peanut butter, brown sugar and honey. Heat until melted and stir to evenly combine. Stir vanilla into peanut butter mixture. Stir peanut butter mixture in to oat mixture and evenly combine.

5. Press mixture into oiled square baking pan. Let sit for 24 hours (or at least several hours) before cutting. Cut into 12 squares.

(Recipe adapted from

What are the nutritional benefits of these energy bars? Sunflower seeds are packed with antioxidants, particularly vitamin E, and minerals, including selenium, magnesium and copper. Oats are high in soluble fiber, which helps reduce cholesterol levels. Wheat germ is high in folic acid, iron and zinc. Peanuts and peanut butter are excellent sources of protein and potassium, as well as poly- and mono-unsaturated fats. Chia seeds are packed with omega-3 fatty acids, protein, fiber, antioxidants and calcium.

Nutrition Information Per Bar (if batch is cut into 12 bars)

With Chia Seeds: 236 calories, 9g fat, 5.1g protein, 32g carbohydrate, 20g sugar, 3g fiber

Without Chia Seeds: 228 calories, 8g fat, 4.8g protein, 31g carbohydrate, 20g sugar, 2.5g fiber

No comments:

Post a Comment