These homemade energy bars are packed with wholesome ingredients, including oats, nuts, dried fruits, and a hint of dark chocolate. They provide a perfect balance of natural sweetness, fiber, and healthy fats, making them an ideal snack for a quick energy boost or a pre-workout treat. Plus, they’re easy to make and customizable with your favorite ingredients!
Preparation Time: 10 minutes
Baking Time: 20-25 minutes
Total Time: 35 minutes
Ingredients:
- 80 grams rolled oats (about 1 cup)
- 100 grams raisins (about 2/3 cup)
- 100 grams mixed nuts (walnuts and peanuts)
- 100 grams dried plums (about 1/2 cup)
- 1 tablespoon dried cranberries
- 2 bananas (mashed)
- 40 grams dark chocolate (sugar-free)
- 1 teaspoon coconut oil
Directions:
- Preheat the Oven:
- Preheat your oven to 180°C (350°F). Line a baking dish with parchment paper for easy removal and cleanup.
- Prepare the Ingredients:
- Mash the bananas in a large mixing bowl until smooth.
- Chop the nuts (walnuts and peanuts), dried plums, and dark chocolate into small pieces.
- Mix the Ingredients:
- Add the rolled oats, raisins, chopped nuts, dried plums, dried cranberries, and mashed bananas to the bowl. Stir well until all the ingredients are evenly combined.
- Melt the Chocolate:
- In a small microwave-safe bowl, melt the dark chocolate and coconut oil in 20-second intervals, stirring between each interval until smooth.
- Combine Chocolate and Oat Mixture:
- Pour the melted chocolate mixture into the oat mixture and stir until evenly distributed.
- Shape the Bars:
- Transfer the mixture into the prepared baking dish, pressing it down firmly with a spatula to create an even layer.
- Bake:
- Place the dish in the preheated oven and bake for 20-25 minutes, or until the edges are golden brown.
- Cool and Slice:
- Remove the dish from the oven and let it cool completely before slicing into bars. This will help the bars set and make them easier to handle.
- Serve and Enjoy:
- Once cooled, slice the mixture into bars of your desired size. Store the bars in an airtight container at room temperature for up to a week, or refrigerate for longer freshness.
Cooking Tips:
- Customization: Feel free to substitute your favorite nuts, dried fruits, or add-ins like chia seeds or flax seeds.
- Storage: These bars keep well in an airtight container at room temperature for up to a week or in the fridge for longer freshness.
- Vegan Option: For a vegan version, ensure you use plant-based dark chocolate and coconut oil.
Serving Suggestions:
- Enjoy these bars as a healthy breakfast on the go.
- Pair them with a smoothie for an extra energy boost.
- Pack them in your bag for a post-workout snack.
- Serve with a cup of herbal tea for a quick afternoon pick-me-up.
Nutritional Benefits:
- Oats: High in fiber, which supports digestion and provides sustained energy.
- Nuts: Provide healthy fats, protein, and a good source of omega-3 fatty acids.
- Bananas: A natural sweetener rich in potassium, perfect for replenishing electrolytes.
- Dried Fruits: Packed with vitamins, minerals, and antioxidants that support overall health.
Dietary Information:
- Gluten-free (if using gluten-free oats)
- Dairy-free (if using dairy-free chocolate)
- Vegetarian and vegan-friendly (if using appropriate chocolate)
Nutritional Facts (per serving):
- Calories: 180-220
- Protein: 4-6g
- Carbohydrates: 30-35g
- Fat: 8-10g
- Fiber: 4-5g
Conclusion:
These homemade energy bars are a simple and nutritious way to fuel your day. With a combination of oats, fruits, and healthy fats, they’re perfect for snacking or as a quick breakfast. The dark chocolate adds a touch of indulgence while still keeping things healthy. Make a batch and enjoy these bars anytime you need a boost of energy!
Frequently Asked Questions (FAQ):
- Can I substitute the nuts in this recipe?
Yes, you can swap the nuts for any nuts or seeds of your choice. Almonds, cashews, or sunflower seeds work well too. - Can I use honey instead of bananas for sweetness?
Yes, you can replace the bananas with honey or maple syrup, but this will alter the texture of the bars. - Can I make these bars without oats?
While oats are the base of this recipe, you could try substituting them with a gluten-free cereal or puffed rice, though the texture may change. - How long do these bars stay fresh?
These bars stay fresh for up to a week at room temperature or up to 10 days in the refrigerator. - Can I freeze these energy bars?
Yes, these bars freeze well. Store them in an airtight container or plastic wrap and they’ll last for up to 3 months in the freezer. - Can I add protein powder to these bars?
Yes, you can add protein powder for a protein boost. Just replace part of the oats with the protein powder. - Are these bars gluten-free?
These bars are gluten-free if you use certified gluten-free oats. - Can I add chocolate chips instead of melted dark chocolate?
Yes, you can replace the melted chocolate with chocolate chips, but they may not bind the bars as well. - How can I make these bars less sweet?
You can reduce the amount of dried fruit or substitute with a lower-sugar option like unsweetened dried apples. - Can I use fresh fruit instead of dried fruits?
Fresh fruit can add more moisture, so it’s best to use dried fruits for the best texture. However, you can try using dried or freeze-dried fruit as a substitute.