Recipe: Homemade nutritious energy bars

Becoral.eu

Most people like sweets. But why would you eat Snickers or Mars, or even give it to your children, if you have can make healthy and delicious fruit & nut bars yourself?

I love Coral Club energy bars, but this time I decided to make one myself.

Ingredients

There’s no strict guidelines here. Do it they way you like most, but make sure that it’s sticky enough to hold a form.

I used following ingredients:

Dry:

  1. Sunflower seeds
  2. Linseed / Flaxseed
  3. Pumpkin seeds
  4. Coconut flakes
  5. Walnuts
  6. Brazilian nuts
  7. Almonds
  8. Goji
  9. Chia seeds
  10. Spirulina

Wet:

  1. Dried apricots
  2. Prunes
  3. Raisins
  4. Dried mango
  5. Dried Pineapple
  6. Coconut oil
  7. Honey
  8. Date syrup

Let’s start!

First of all, let’s prepare ‘dry’ ingredients:

1. Put all ‘dry’ ingredients in a bowl: Seeds, Nuts, Coconut, Goji etc.

2. Now blend it in a food processor.

3. Blend ‘wet’ ingredients separately.

4. Mix it all together in a bowl and add some date syrup, coconut oil (melted) and honey .

5. Use your hands to thoroughly mix the ingredients.

6. Place on a baking pan, and roll / press out to your desired thickness.

7. Should look like in this picture

Now put it in the fridge, for about 8 hours. However, this time I let it sit there for just a couple of hours!

Now transfer to the cutting board.

8. Use Pizza knife to cut shapes.

9.Looks good, isn’t it!?

10. I keep these snacks in plastic container!

11. This time I made a total of 44 bars. Overall weight 2.42 lb (1.1 kg).

Tastly, quick, simple and a lot of goodies we’ve made in just under 3 hours (including 2 hours ‘sit in fridge’ time)!

What are the benefits of chosen ingredients?

  1. Sunflower seeds: Excellent source of vitamin E and a very good source of copper and B group vitamins. In addition, sunflower seeds are a good source of magnesium, selenium, phosphorus, manganese, vitamin B6, folic acid, and niacin.
  2. Linseed: Great vegetarian source of the Omega 3 essential fatty acid, Alpha-Linolenic Acid.
  3. Coconut: Highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous
  4. … to be continued :)