A Delicious, Healthy Energy Bar that’s Also AFFORDABLE!
Aren’t we glad that recipes get passed around? Years ago, a dear friend and superb cook, Jeanne Wolfley, gave me an amazing recipe she’d found on the Prevention website. Now I want to pass it on to you, along with a few related thoughts.
First of all, we’ve been consistently turning to this recipe when we’re wanting an energy bar—it’s delicious. And what a gift it is, to have a great recipe for these, because the store-bought are so stinkin’ expensive and too often contain high fructose corn syrup and other junky, mystery ingredients. But if we make our own, we’ll get a healthier bar for less than 50ȼ per serving!
And there are so many advantages to energy bars. Consider these:
I do need to clarify something here: There ARE some fairly healthy energy bars out there that should be acknowledged. The Clif Bar® is just such an example. They are made with mostly organic, natural, whole food ingredients. You don't need a dictionary to decode what is in them. But here again, the price is an issue. I was able to find an 18-pack box for about $17. Are you kidding me?
Then there’s the Larabar®. According to one reviewer, these taste fanastic as well as meeting the requisite for a great walking snack: most of the Larabar® choices don't have coatings that melt and make a mess when you take them out of your hot pack. They also have a texture that is easy to bite and chew, but also doesn't crumble and make a mess. They have a short ingredient list of raw whole foods. You don't need a chemistry degree to understand what you are eating. And they don't have gluten, soy, or dairy. This is all good news, but the price? This’ll kill ya: They range around $24 for a box of 16! Holy cow, and NO thanks.
Many reviewers felt the Balanced Gold Bar® was the tastiest of all. This energy bar, specifically the Caramel Nut Blast, is a good substitute for a Snickers bar, with slightly lower calories—210, with 7 grams of fat, 15 grams protein, and 23 grams carbohydrate for a 40-30-30 proportion. The drawback? The chocolate coating will melt. But I would just lick it off the wrapper. Oh, yeah, it has vitamins and stuff, too. 6 bars for a little more than $10 is still too much, I think.
PowerBar's® Harvest label is very tasty, easy to chew, and features about 240 calories per bar with 45 grams carbohydrate, 7 grams protein, 4.5 grams fat, and lots of vitamins and minerals. The Peanut Butter Chocolate Chip flavor is perfect to pack along—no coating to melt and it is delicious. However, once again, do you really want to pay over $20 for a box of 15?
Finally, the Honey Stinger Protein Bar®. Here’s what their ad copy says they’re made with 30% organic ingredients - 100% organic honey, without trans fats or partially hydrogenated oils. They contain no gluten and come in 3 flavors: Peanut Butta Pro, Dark Chocolate Cherry Almond, or Dark Chocolate Coconut Almond. I’d be sold except for the price—get this: $38 to $40 for 15 bars.
Boy, am I glad we pass recipes around! And I hope you’ll be glad about this one especially. A healthy energy bar for about 50ȼ--now that’s not just smart snacking, that’s smart spending! And I’ve tweaked this recipe somewhat so it can be named in honor of our dear friend who’s sharing it with us:
1 cup rolled oats
1 cup bran flakes
3/4 cup raw nuts coarsely chopped
1 cup dried fruits (dates, raisins, craisins, apricots, etc.)
2 tablespoons whole grain flour (whole wheat, millet, rice, etc.)
3/4 cup second dried fruits (apples, blueberries, cherries, etc.)
3/4 cup *raw honey
1/2 teaspoon Himalayan salt (any salt will work, but Himalayan is preferred for its minerals and absence of fillers)
2 large egg whites
3/4 teaspoon vanilla extract or almond extract
Directions:
Add Recipe to Cook'n
First of all, we’ve been consistently turning to this recipe when we’re wanting an energy bar—it’s delicious. And what a gift it is, to have a great recipe for these, because the store-bought are so stinkin’ expensive and too often contain high fructose corn syrup and other junky, mystery ingredients. But if we make our own, we’ll get a healthier bar for less than 50ȼ per serving!
And there are so many advantages to energy bars. Consider these:
- They don’t require refrigeration.
- They can be eaten out-of-hand (no utensils needed).
- They can be stored in the car, gym bag or carry-on luggage.
- They are an excellent snack or even an occasional meal replacement.
- They freeze well.
- Batches make excellent gifts.
- The recipe can easily be adjusted to accommodate all sorts of allergy issues.
- Did I say they’re simply delicious?
I do need to clarify something here: There ARE some fairly healthy energy bars out there that should be acknowledged. The Clif Bar® is just such an example. They are made with mostly organic, natural, whole food ingredients. You don't need a dictionary to decode what is in them. But here again, the price is an issue. I was able to find an 18-pack box for about $17. Are you kidding me?
Then there’s the Larabar®. According to one reviewer, these taste fanastic as well as meeting the requisite for a great walking snack: most of the Larabar® choices don't have coatings that melt and make a mess when you take them out of your hot pack. They also have a texture that is easy to bite and chew, but also doesn't crumble and make a mess. They have a short ingredient list of raw whole foods. You don't need a chemistry degree to understand what you are eating. And they don't have gluten, soy, or dairy. This is all good news, but the price? This’ll kill ya: They range around $24 for a box of 16! Holy cow, and NO thanks.
Many reviewers felt the Balanced Gold Bar® was the tastiest of all. This energy bar, specifically the Caramel Nut Blast, is a good substitute for a Snickers bar, with slightly lower calories—210, with 7 grams of fat, 15 grams protein, and 23 grams carbohydrate for a 40-30-30 proportion. The drawback? The chocolate coating will melt. But I would just lick it off the wrapper. Oh, yeah, it has vitamins and stuff, too. 6 bars for a little more than $10 is still too much, I think.
PowerBar's® Harvest label is very tasty, easy to chew, and features about 240 calories per bar with 45 grams carbohydrate, 7 grams protein, 4.5 grams fat, and lots of vitamins and minerals. The Peanut Butter Chocolate Chip flavor is perfect to pack along—no coating to melt and it is delicious. However, once again, do you really want to pay over $20 for a box of 15?
Finally, the Honey Stinger Protein Bar®. Here’s what their ad copy says they’re made with 30% organic ingredients - 100% organic honey, without trans fats or partially hydrogenated oils. They contain no gluten and come in 3 flavors: Peanut Butta Pro, Dark Chocolate Cherry Almond, or Dark Chocolate Coconut Almond. I’d be sold except for the price—get this: $38 to $40 for 15 bars.
Boy, am I glad we pass recipes around! And I hope you’ll be glad about this one especially. A healthy energy bar for about 50ȼ--now that’s not just smart snacking, that’s smart spending! And I’ve tweaked this recipe somewhat so it can be named in honor of our dear friend who’s sharing it with us:
Jeanne's Energy Bars
Yield: 18 bars
Ingredients:
1 cup rolled oats
1 cup bran flakes
3/4 cup raw nuts coarsely chopped
1 cup dried fruits (dates, raisins, craisins, apricots, etc.)
2 tablespoons whole grain flour (whole wheat, millet, rice, etc.)
3/4 cup second dried fruits (apples, blueberries, cherries, etc.)
3/4 cup *raw honey
1/2 teaspoon Himalayan salt (any salt will work, but Himalayan is preferred for its minerals and absence of fillers)
2 large egg whites
3/4 teaspoon vanilla extract or almond extract
Directions:
Heat oven to 300 degrees. Line a 9-inch by 9-inch baking pan with foil. Oil and flour the foil. (An 8-inch by 8-inch pan can be used. Just bake 5 to 10 additional minutes.)
Mix cereals, nuts, fruit, flour, and anything extra you might want to include (sesame seeds, chia seeds, ground flax seeds, wheat germ, etc.) in a large bowl. Combine honey and salt in small bowl. Whisk in egg whites and extract. Pour mixture into dry ingredients and stir well to coat all ingredients. If this seems a little dry, add more honey until ingredients stick together.
Pat into prepared pan with moist hands or plastic gloved hands. Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely then cut and individually wrap bars.
* Raw honey recommendation: from a local bee keeper. But if that’s not possible, then
Really Raw®, found at most whole and natural foods stores.
Mix cereals, nuts, fruit, flour, and anything extra you might want to include (sesame seeds, chia seeds, ground flax seeds, wheat germ, etc.) in a large bowl. Combine honey and salt in small bowl. Whisk in egg whites and extract. Pour mixture into dry ingredients and stir well to coat all ingredients. If this seems a little dry, add more honey until ingredients stick together.
Pat into prepared pan with moist hands or plastic gloved hands. Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely then cut and individually wrap bars.
* Raw honey recommendation: from a local bee keeper. But if that’s not possible, then
Really Raw®, found at most whole and natural foods stores.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Sources:
- www.prevention.com
- www.bicycling.com
- www.blog.generalmills.com
- www.browniebites.net
- www.pinterest.com
- www.rei.com
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
