Fruit & Dark Chocolate Energy Bars

I got a request for energy bars made with dark chocolate, so this is for you, Corrine :) And I have to say that these are definitely my favorite energy bars I have made thus far! They hold together really well and taste amazing. The original recipe I came across had some whey protein powder, but I decided to leave it out because, for one thing, we didn't have any, and for what my husband and I use the bars for, we don't really need the additional protein.  I usually use these bars as a pre-cardio snack or as a snack right after I go to an intense hour-long spinning class.  For a longer endurance workout, or one that involves weight training, the additional protein would be more beneficial.  The original recipe also had some pistachios in them, but I left them out and just doubled the walnuts. 

Fruit & Dark Chocolate Energy Bars

Ingredients

1 cup pure maple syrup
3/4 cup peanut butter
2 2/3 cups rolled oats
1 cup whole wheat flour
1 tsp salt
1 tsp ground cinnamon
1/2 cup wheat germ
1/2 cup sunflower seeds
3/4 cup dried blueberries
3/4 cup dried cranberries
1/2 cup dark chocolate chips
1 cup walnuts, chopped
Peanut oil for oiling pan

Directions

1. Preheat oven to 350 degrees. Lightly oil 9x13 inch baking pan with peanut oil.

2. Mix together syrup and peanut butter in large bowl. Add remaining ingredients and stir until evenly combined.

3. Press mixture into pan. Bake for about 25 minutes, or until golden brown. Cut into 20 bars.

(Recipe adapted from "Confections of a Foodie Bride" blog on yummly.com)

What are the nutritional benefits of these energy bars? Peanut butter is an excellent source of protein and potassium, as well as poly- and mono-unsaturated fats. Oats are high in soluble fiber, which helps reduce cholesterol levels. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Wheat germ is high in folic acid, iron and zinc. Sunflower seeds are packed with antioxidants, particularly vitamin E, and minerals, including selenium, magnesium and copper. Blueberries are packed with antioxidants, fiber and vitamin C. Cranberries are an excellent source of vitamin C. Walnuts are very high in omega-3 fatty acids, and are also high in vitamin E and B vitamins.

Nutrition information per bar (if batch is cut into 20 bars): 272 calories, 13g fat, 7g protein, 33g carbohydrate, 18g sugar, 4g fiber

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

Ingredients

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)

Directions

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 eatingwell.com)

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

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Apricot & Walnut Energy Bars

These are great-tasting energy bars with a nice consistency that hold together very well for a transportable snack.  They are a perfect pre and/or post cardio-workout snack, as they provide plenty of carbohydrate and not too much protein.  My husband, Ted, took these for pre and post-wokout snacks for running and computrainer, and said that they were great fuel.  I had two after my hour long spinning class over the weekend, and found them to be great for recovery.  I had a recovery shake after the last spin class I went to, and found that these bars made me feel just as good as the shake.  Shakes and pre-packaged bars are very convenient and a really good tool, but whenever possible, Ted and I prefer to have "real food" for fuel.

Another thing I like about these bars is that there isn't any table sugar added to them.  The dried fruit and maple syrup provide plenty of sweetness, and plenty of carbohydrate combined with the oats for recovery. I will be making these again!

Apricot & Walnut Energy Bars

Ingredients

1 Tbsp canola oil, for oiling baking pan
1 cup quick cooking rolled oats
1/2 cup wheat germ
1/4 cup whole wheat pastry flour
1 cup dried apricots
1/2 cup dried dates
1/2 cup raw walnuts
1/2 cup non-fat powdered milk
1/2 tsp ground cinnamon
1/3 cup pure maple syrup
2 large organic free range eggs

Directions

1. Preheat oven to 350 degrees. Oil 9 x 13 inch baking pan with canola oil.

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. Place all ingredients, except for syrup and eggs, in large food processor. Pulse until the mixture is finely chopped. Add syrup and eggs and pulse until mixture forms a coarse paste.

4. Spread mixture into baking pan evenly.  Mixture will be sticky, so using a heavy wooden spatula, or similar, is helpful for spreading. Bake for 20 minutes. Let cool in pan; cut into squares or rectangles of desired size (I cut into 20 squares).

(Recipe adapted from Ellie Krieger's energy bar recipe on food network.com)

What are the nutritional benefits of these energy bars? Oats are high in soluble fiber, which helps reduce cholesterol levels. Wheat germ is high in folic acid, iron and zinc. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Dates are packed with potassium, magnesium and fiber. Apricots are an excellent source of vitamins A, C and E, as well as the mineral potassium. Walnuts are very high in omega-3 fatty acids, and are also high in vitamin E and B vitamins. The eggs add some protein, and are also one of the best food sources of choline.

If cut into 20 bars, each contains the following: 110 calories, 16g carbohydrate, 11g sugar, 4 g fat, 3g protein, and 3g fiber

Oat & Chia Energy Bars

My husband, Ted, and I workout quite a bit and like to grab an energy bar to take as a pre or post-workout snack. There are some great pre-packaged bars out there, but they can get pretty expensive and often contain a lot of artificial sugars and sugar alcohols. I have had "attempting to make a homemade energy bar" on my to-do list for a while, so this was finally my first stab at it, and they turned out great! At first, I thought I should have left them in the oven a few minutes longer because the consistency seemed a bit soft for a take-n-go energy bar. However, the next day, they were much more firm, making them a much better transportable snack. I ate one of these before I exercised today and I felt awesome during my workout! These bars are packed with nutient-rich ingredients, and the chia seeds are a great energy booster.

Oat & Chia Energy Bars

Makes 24 bars

Ingredients

1/2 cup whole wheat flour

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp baking soda

pinch of salt

1/2 cup peanut butter

1/2 cup firmly packed brown sugar

1/3 cup black strap molasses

1 large organic free range egg

2 organic free range egg whites

2 Tbsp chia seeds + 3 Tbsp water

2 tsp vanilla extract

2 cups old fashioned rolled oats

1 cup dried fruit (I used raisins)

1/2 cup chopped walnuts

1 Tbsp chia seeds for topping

Peanut oil for oiling baking dish

Directions

1. Preheat oven to 350 degrees. Oil a 9x13 inch baking dish with peanut oil.

2. Combine flour, cinnamon, nutmeg, baking soda, and salt in a small mixing bowl. In separate, medium sized, mixing bowl, combine peanut butter, brown sugar and molasses and beat with hand mixer until smooth.

3. In small bowl, whisk eggs. Combine chia seeds and water in another small bowl and let sit for 3-4 minutes to gel.

4. Add vanilla, chia seeds and eggs to peanut butter mixture. Beat with hand mixer until smooth. Add flour mixture and stir in with a spoon. Fold in oats, raisins and walnuts.

5. Spread mixture into baking pan evenly. Sprinkle 1 Tsbp chia seeds over the top.

6. Bake for 20-25 minutes. Remove and let cool completely in baking dish. Cut into 24 bars.

(Recipe adapted from preventionrd.com)

What are the nutritional benefits of these energy bars? Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Peanut butter is an excellent source of protein and potassium. Black strap molasses is a very good source of several minerals, including iron, calcium, copper, manganese, potassium, and magnesium. Chia seeds are packed with omega-3 fatty acids, protein, fiber, antioxidants and calcium. Walnuts are very high in omega-3 fatty acids, and are also high in vitamin E and B vitamins. Oats are high in soluble fiber, which helps reduce cholesterol levels.

According to the recipe that I followed on preventionrd.com, here is the nutrition information for one bar: 138 calories, 5.8g fat, 9mg cholesterol, 71mg sodium, 19.8g carbohydrate, 2.8g fiber, 3.6g protein, and 420mg omega 3 fatty acids