Nut and Dried Fruit Energy Bars are the perfect go-to snack for anyone seeking a quick burst of energy with wholesome ingredients. Packed with protein, healthy fats, and natural sugars, these bars are a great option for fueling up before a workout, as a midday snack, or even as a healthy dessert. The combination of nuts, seeds, and dried fruits offers a well-rounded balance of nutrients, providing long-lasting energy without any refined sugars or artificial ingredients. These bars are incredibly easy to make and don’t require any baking, making them a convenient homemade snack. Whether you need a portable snack for a busy day or something to keep in your gym bag, these energy bars are a nutritious and delicious choice!
Full Recipe:
Ingredients
- Almonds: 50 g (1.7 oz)
- Walnuts: 50 g (1.7 oz)
- Hazelnuts: 50 g (1.7 oz)
- Salted Peanuts: 80 g (2.8 oz)
- Pumpkin Seeds: 30 g (1 oz)
- Sunflower Seeds: 30 g (1 oz)
- Dates, Pitted: 120 g (4.2 oz)
- Dried Apricots: 100 g (3.5 oz)
- Dried Cranberries: 40 g (1.4 oz)
- Raisins: 60 g (2.1 oz)
Instructions: Step-by-Step
1. Prepare the Dry Ingredients
- Start by lightly toasting the almonds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds in a dry pan over medium heat for 3-5 minutes, stirring occasionally. Toasting enhances the flavor and adds a crunch to the bars.
- Let the toasted nuts and seeds cool slightly, then chop them coarsely. You can leave some larger chunks for texture or chop more finely depending on your preference.
2. Prepare the Dried Fruits
- In a food processor, add the pitted dates, dried apricots, dried cranberries, and raisins. Pulse the mixture until it forms a sticky, cohesive paste. This paste will act as the binder for the bars.
- If the dried fruits are too tough, soak them in warm water for 10 minutes to soften, then drain before processing.
3. Mix Everything Together
- In a large mixing bowl, combine the toasted and chopped nuts and seeds with the dried fruit paste.
- Use your hands or a spatula to mix everything together. The mixture will be sticky but should hold together when pressed. If it feels too dry, add a tablespoon of water or honey to help it bind.
4. Form the Bars
- Line a baking dish or shallow tray with parchment paper, leaving some overhang for easy removal later.
- Transfer the mixture into the prepared dish and press it firmly into an even layer using the back of a spoon or your hands. Make sure the mixture is tightly packed to ensure the bars hold their shape.
- Once the mixture is evenly spread, place the tray in the refrigerator for at least 2 hours to firm up.
5. Cut and Serve
- Once the mixture has set, remove it from the fridge and lift the entire block out of the tray using the parchment paper overhang.
- Slice into bars of your desired size using a sharp knife. You can cut them into small squares or longer rectangles for traditional energy bar shapes.
- Enjoy your homemade nut and dried fruit energy bars!
Cooking Tips
- Nuts and Seeds: Feel free to substitute other nuts or seeds based on your preference or what you have on hand. Cashews, pecans, or chia seeds would work just as well in this recipe.
- Dried Fruits: The dates provide natural sweetness and help bind the bars, but you can experiment with other dried fruits such as figs, prunes, or dried blueberries.
- For Extra Sweetness: If you prefer a sweeter energy bar, drizzle some honey, maple syrup, or agave nectar over the mixture before pressing it into the dish.
- Texture: For a smoother texture, pulse the nuts in a food processor before mixing them with the dried fruit paste. If you like chunkier bars, leave some larger pieces of nuts for extra crunch.
- Shape: You can shape these energy bars into bite-sized balls instead of bars if you prefer a more snackable option.
Storage Tips
- Refrigeration: Store the energy bars in an airtight container in the refrigerator. They will keep fresh for up to 10 days. Refrigerating them helps the bars retain their firmness and texture.
- Freezing: These bars freeze well for up to 3 months. Wrap each bar individually in plastic wrap or parchment paper and place them in a freezer-safe bag. To enjoy, thaw them at room temperature or in the fridge for a few hours.
- Room Temperature: While it’s best to keep them in the fridge, these bars can be stored at room temperature for a few days if you’re taking them on the go. Just be aware that they may become softer in warmer conditions.
Nutritional Facts (Per Serving, based on 12 servings)
- Calories: 230 kcal
- Protein: 6g
- Fat: 14g
- Carbohydrates: 22g
- Fiber: 4g
- Sugar: 16g
- Sodium: 80mg
These Nut and Dried Fruit Energy Bars are rich in healthy fats, primarily from the nuts and seeds, which provide a source of sustained energy. The natural sugars from the dried fruits help provide an immediate energy boost, while the protein and fiber ensure longer-lasting satiety.
Frequently Asked Questions (FAQs)
- Can I make these bars gluten-free?
- Yes! This recipe is naturally gluten-free as long as your dried fruits and nuts are certified gluten-free.
- How can I make the bars vegan?
- These bars are already vegan, as they do not contain any animal products. If you add sweeteners like honey, you can substitute it with maple syrup or agave nectar for a fully vegan option.
- Can I use other dried fruits and nuts?
- Absolutely! You can swap out any of the dried fruits or nuts with your favorites. Just ensure the overall quantity remains the same for the best results.
- Why are my bars falling apart?
- If your bars are too crumbly, it’s likely due to not enough moisture from the dried fruit paste. Try adding a tablespoon of water or honey to help the mixture bind better.
- Can I add chocolate to the bars?
- Yes, you can mix in chocolate chips or drizzle melted dark chocolate over the top for an added layer of indulgence.
Conclusion
Nut and Dried Fruit Energy Bars are a delicious and convenient way to stay energized throughout the day. With their rich combination of nuts, seeds, and dried fruits, these bars offer a satisfying balance of flavors and textures. Not only are they simple to make, but they’re also highly customizable, allowing you to tailor the ingredients to your personal taste. Whether you’re enjoying them as a post-workout snack, a quick breakfast, or an afternoon pick-me-up, these bars provide sustained energy and essential nutrients in every bite. By preparing them at home, you’ll have a healthy, portable snack that’s free from artificial additives and preservatives—perfect for a busy, on-the-go lifestyle!