energy bars

For a snack on the run, this bar is full of fruit and nuts to give you that extra spurt of energy. Store bought bars are filled with ingredients I can barely pronounce much less know what they are. This bar is not only tasty but will keep you happy in the knowledge that you know what every single ingredient is.

 

ingredients

 

1 cup quick rolled oats

1/2 cup toasted wheat germ (or if you prefer substitute for flax seeds)

1/4 cup whole-wheat flour (or substitute for rice flour or almond meal)

1/2 cup powdered nonfat dry milk

1/2 teaspoon ground cinnamon

2 large eggs

1 banana

1/3 cup manuka honey

1/2 cup raw unsalted sunflower seeds

1/2 cup pitted dried cherries

1/2 cup raw almonds

1/2 cup raisins

1/2 cup dried cranberries

 

directions

Preheat the oven to 180 degrees C. Grease a 220 x 330mm baking tin and line the bottom with greaseproof paper.

 

Combine rolled oats, wheat germ, flour, dry milk powder, cinnamon in a bowl and set aside. Whisk eggs, add mashed banana and honey and set aside. In food processor pulse sunflower seeds, dried cherries, almonds, raisins, cranberries a few times to coarsely chop. Add the dry ingredients to the fruit and nut and finally mix in the wet ingredients.  Transfer to the baking pan and spread evenly. Bake until just done, about 20 minutes. Cool for 5 minutes then cut into 20 bars. Allow to cool completely before separating and storing.

 

COOK’S TIPS

Substitute fruit for your taste or use what you have in your kitchen. All the dried fruit in this recipe can be substituted for dried dates, figs, blueberries, apricots etc.

For those wanting a gluten free bar, substitute the wheat flour for rice flour, and wheat germ for flax seeds.

If you are lactose intolerant, use 1/2 cup of soy based fresh yoghurt and eliminate the dried milk powder and one of the eggs. For vegans leave out the milk power, use a whole pot of soy yoghurt and cut the eggs out altogether.

If you don’t care for a bar full of the textures of coarsely chopped fruit and nuts, you can pulse all the dry ingredients then add the banana, honey and eggs and pulse to a coarse paste.

To easily spread this sticky mixture, grab a plastic lunch bag, slip over you hand and press the mix into your tin.

These bars store very well in the freezer and can be eaten without thawing. They do not freeze into blocks of ice.

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