These homemade energy bars are packed with nuts, dates, and cranberries, making them a perfect snack for a quick boost of energy. Easy to make and great for on-the-go, these bars are full of nutritious ingredients and free from added sugars.
Preparation Time: 15 minutes
Chilling Time: 2-3 hours
Total Time: 2 hours 15 minutes
Ingredients:
- 75 grams (1/2 cup / 2.6 oz) almonds
- 50 grams (1/2 cup / 1.8 oz) walnuts
- 50 grams (1/2 cup / 1.8 oz) pumpkin seeds
- 250 grams (1 and 2/3 cups / 8.8 oz) dates
- Cold water (for soaking)
- 100 grams (1/3 cup / 3.5 oz) peanut butter
- 40 grams (1/4 cup / 1.4 oz) dried cranberries
- A pinch of salt
Directions:
- Toast Nuts and Seeds: In a pan over medium heat, cook almonds for 2 minutes. Add walnuts and pumpkin seeds, cooking for another 2 minutes. Remove from heat and let cool on a plate.
- Prepare Dates: Soak dates in cold water for 15 minutes. Remove the pits.
- Blend Ingredients: Place soaked dates and peanut butter in a mixer and chop until smooth. Add the cooled nuts and seeds.
- Add Cranberries: Soak dried cranberries in cold water for 15 minutes, then drain. Add cranberries and a pinch of salt to the mixer. Chop the mixture lightly, leaving some texture.
- Form the Bars: Transfer the mixture onto parchment paper. Smooth and press down with a spoon. Cover with parchment and freeze for 2-3 hours.
- Cut and Store: Cut into pieces and store in cling film. Keep in the refrigerator for up to 4 weeks.
Serving Suggestions:
- Enjoy as a quick breakfast or snack.
- Pair with a cup of tea or coffee.
Cooking Tips:
- Ensure nuts and seeds are toasted to enhance their flavor.
- Use a food processor for a finer texture if preferred.
Nutritional Benefits:
- Rich in healthy fats from nuts and seeds.
- Dates provide natural sweetness and energy.
- Cranberries add antioxidants and flavor.
Dietary Information:
- Contains nuts and peanut butter.
- Suitable for vegetarian diets.
Nutritional Facts (per bar, approximate):
- Calories: 200
- Protein: 5g
- Carbohydrates: 22g
- Fat: 12g
Storage:
- Store in an airtight container or wrap in cling film.
- Refrigerate for up to 4 weeks.
Why You’ll Love This Recipe:
- Easy to make with minimal ingredients.
- Perfect for a quick, nutritious snack.
- Customizable with your favorite nuts and dried fruits.
Conclusion: These energy bars are a fantastic homemade treat that combines the rich flavors of nuts, dates, and cranberries. They’re not only delicious but also packed with nutrients, making them a great choice for a quick snack or a pre-workout boost. Enjoy the satisfaction of a healthy snack that’s easy to prepare and store!
Frequently Asked Questions:
- Can I use different nuts?
- Yes, feel free to substitute with other nuts like cashews or pecans.
- Can I use a different nut butter?
- Absolutely, almond butter or cashew butter can be used as alternatives.
- Do I need to soak the cranberries?
- Soaking them helps soften the texture, but you can skip this step if you prefer.
- How do I make the bars more crunchy?
- Lightly toast the nuts and seeds for added crunch.
- Can I add protein powder to the mixture?
- Yes, adding a scoop of protein powder can boost the protein content.
- How long do these bars last in the freezer?
- They can be stored in the freezer for up to 3 months.
- Can I make these bars without peanut butter?
- Yes, substitute with other nut butters or seed butters if you prefer.
- How do I cut the bars easily?
- Let the mixture freeze completely before cutting to ensure clean edges.
- Can I use fresh dates instead of dried?
- Dried dates are recommended for the best texture and sweetness.
- What other dried fruits can I use?
- You can use raisins, dried apricots, or figs as alternatives to cranberries.