by Cat Ebeling
co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix
There are a zillion different types of energy bars on the store shelves these days, but 90% of them are full of sugar and are pretty close to just being fancy candy bars! I used to spend what seemed like HOURS standing in the grocery store or health food store, reading all the ingredients on the energy bars, looking at grams of sugar, carbs, do they contain grain, corn, gluten, etc. No more!
Easy to make customized energy bars that are full of FAT BURNING energy, without all unnecessary and undesirable ingredients! Make your own at home, add your own favorite healthy ingredients, and enjoy! These bars are actually ‘baked’ at a low temperature in the oven, preserving many of the vital nutrients included in the ingredients. This also preserves the natural enzymes, and allows for just the right amount of chewiness! Gluten free, corn free, dairy and soy free, grain free, low glycemic, and Paleo! What could be better! REAL ingredients for REAL health!
This recipe is full of nuts, with a tiny bit of fruit to add sweetness, a touch of salt. That means excellent high quality monounsaturated fats from the coconut and the nuts, plus protein. I actually have a nut and peanut allergy (sad isn’t it?), so I substitute sunflowers, sunflower butter and/or pumpkin seeds and they are delicious!
These bars are slow-burning, long lasting energy and nutrition for a longer bike ride, run, hike, or just a busy day. I also love them for a quickie breakfast. And they can be stuffed in your cycling jersey pocket, or backpack without melting all over the place.
(The ingredients given are all approximate and do not have to be exact. Adjust ingredients until the right consistency is achieved.)
1/2 cup raw mixed nuts of any kind (I used raw almonds)
½ cup pumpkin seeds
1/3 cup raisins, goji berries, or other dried fruit
1/2 cup natural (no sugar added) peanut butter/almond butter/sunflower butter
2-3 scoops of cold processed vanilla protein powder
1/2 raw apple
1/2 cup natural flaked or shredded coconut, no sugar added
2 Tbsp real Maple Syrup or Honey
2 tsp cinnamon
Sea salt to taste
1/4 cup or so water as needed
In a food processor, add pumpkin seeds, nuts, raisins, and dates and mix. Add nut butter, and other ingredients and mix until well blended. Add a small amount of water if mixture is too crumbly. Mixture should end up like thick cookie dough and stick together.
Preheat oven to 160-175 degrees. Grease a cookie sheet lightly with butter, and drop cookie-sized spoonfuls on sheet. Smash down till flat, about a half inch or less thick. Cook in oven all day or overnight—about 6-8 hours. You can also use a large baking dish and spread thinly in dish. Bars should be solid and slightly browned when done. Cool. Cut up in squares if in baking dish.
Makes 12 or so, depending on size.
You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar. Speaking of Diabetes, make sure to read this page next:
1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)
Could these be kept raw??? Frozen?
Coconut Almond Energy Bars:
I need help in deciding which cold processed vanilla protein powder to use. Any Suggestions?
too much sweet stuff in it, I would omit dates and/maple syrup
Sounds good. I always soak and rince, rince, rince the nuts and or seeds over night to wash off the phytic.
How do you think this would work dehydrated rather than cooked to protect all the trace elements and enzymes.
I’ll piggyback on above comment- why do you have to heat(bake) it at all. Smooth it into a baking pan, Cool it for a few hours and cut into bars. Whadda ya think?
Far to much sugar content for type 2 diabetics. Better to eat fresh unprocessed nuts (Almonds, peanuts and/or walnuts), fresh high fiber fruits (apples, pears, Kiwis, star fruit, grapes (green/white seedless only), and/or seeds (Sunflower, pumpkin, etc…) These foods. are natural, unprocessed, high fiber, low only natural sugars and much healthier for diabetics and everyone else…