With all this talk about healthier choices for breakfast cereals and breakfast bars I would like to give you some tasty easy to make homemade recipes for energy bars that can be used for a balanced breakfast or as a nutritional snack.
Bars are among the easiest and least time-consuming to prepare and the only equipment you need is a food processor. You will find these bars to be a big contrast to the regular cereal bars. They are filled with nutrient dense foods that will give you all the nourishment you need to have an invigorating start to the day and sustainable energy throughout your day.
You can eat 1 to 2 bars a day, and if you make them in big batches the bars will last longer. When preparing in big batches you can individually wrap the bars and put them in the freezer and grab them when needed. The bars will not freeze solid so there is no thawing required. Since the bars don’t freeze fully they are a great treat to take while doing winter sports such as skiing or snow shoeing. These bars will stay supple and chewy where as most processed commercial bars will freeze solid. You can even through a few in your freezer at work and if you didn’t have time to pack a lunch or are working late you can use the bars as a nutritional meal or snack.
If you have never tried a nutrient dense energy bar and want to give it a taste-test you can buy a commercially made whole foods bar made by – Vega, Lara and or Raw Organics. These bars are made with whole foods and organic ingredients. They will give you an idea of what your own homemade bars will taste like. These bars are some of the best on the market, but it can get pricey if you’re buying them daily. Check out Mountain Top Nutrition at the corner of King and University (253 King St N, Waterloo, 519-342-2043) for Energy bars – their selection and service is fantastic!
Energy Bar Procedure:
Follow this procedure for all the energy bars until otherwise specified.
- Place all ingredients in a food processor until desired texture is reached – for uniformly smooth bars you want to process for longer, and if you like the chucky texture process less.
- Remove mixture from processor and put on a clean surface.
- There are 2 ways to shape the bars: actual balls or bar shape.
- To shape into balls, use a tablespoon to scoop the mixture (approx 3-4 tablespoons) and roll between the palms of your hands
- To shape into a bar, flatten the mixture on the clean surface with your hands. Place plastic wrap over top and with a rolling pin, roll mixture to desired bar thickness. Cut into bars. Alternatively, form mixture into a brick and cut like sliced bread.
- As the bars dry they become easier to handle. The moisture content of berries and dates vary so if the mixture is too moist to form a solid bar, add more of the dry ingredients. If too dry, either add more wet ingredients such as berries or a small amount of water.
- All recipes make approximately 12 1oz bars
Chocolate Blueberry Energy Bars
High in Antioxidants and flavonoids, therefore helps to reduce free radical damage in the body and improves cellular recovery.
- 1 cup fresh soaked dried dates
- ¼ cup almonds
- ¼ cup blueberries
- ¼ cup roasted carob powder or cacao
- ¼ cup ground flaxseed
- ¼ cup hemp protein
- ¼ cup sesame seeds
- 1 tsp lemon zest
- Sea salt to taste
- ½ cup sprouted or cooked buckwheat (optional)
- ½ cup frozen blueberries
Place all ingredients into food processor except the buckwheat and blueberries. Knead buckwheat and blueberries into mixture by hand.
Ginger Pear Energy Bars
A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion
- 1 small pear, cored
- ¾ cup fresh or soaked dried dates
- ½ cup sunflower seeds
- ¼ cup ground flaxseed
- ¼ cup hemp flour
- ¼ cup walnuts
- 2 tbsp of grated fresh ginger
- Sea salt to taste
- 2 tbsp sesame seeds
Mix all ingredients in foods processor except sesame seeds. Cover mixture in sesame seeds before shaping into balls or bars.
Apple Cinnamon Energy Bars
These bars are more traditional in flavour but with all the same health benefits as a nutrient-dense bar.
- 1 small apple, cored
- 1 cup fresh or soaked dried dates
- ½ cup soaked or cooked quinoa
- ¼ cup almonds
- ¼ cup ground flaxseed
- ¼ cup hemp flour
- 2 tsp cinnamon
- ½ tsp nutmeg
- Sea salt to taste
Mango Coconut Energy Bar
With a tropical flavour, high electrolyte content, and energy producing coconut, these bars are ideal for long physically demanding days
- ¾ cup fresh or soaked dried dates
- ½ cup chopped mango
- ½ cup ground flaxseed
- ½ cup soaked or cooked quinoa
- ¼ cup macadamia nuts
- 1 tsp lemon zest
- Sea salt to taste
- ¼ cup shredded coconut.
Mix all ingredients together in the food processor except coconut. Work coconut into the mixture by hand.
* All recipes provided have been taken from the book ‘The Thrive Diet’ by Brendan Brazier*