Make Your Own Homemade Energy Bars Make Your Own Homemade Energy Bars
If you are an avid weightlifter, bicyclist or runner then you are always looking for new sources of energy. You may purchase energy bars to help keep your body fueled with protein to keep you moving. Health food stores charge top dollar for these convenient snacks, money you can save by making your own nutritious energy bars. You can vary the ingredients using different dried fruits, flavored protein powder and nuts to come up with a truly tasty bar.
Step 1—Choosing the Energy Bar Ingredients
When making an energy bar it is important that it meets your specific energy and nutritional needs. Look at the ingredients that are available. If you need more protein, use more nuts. If you need more Vitamin C, you could boil orange zest and toss with a sugar substitute to make a healthy candy version.
Step 2—The Energy Bar Recipe
This recipe yeilds approximately 11 energy bars.
- Rolled oats, 3 1/3 cups
- Light corn syrup, 3/4 cup
- 8 tbls. protein powder (flavor and brand is up to you)
- 1 1/2 cups of powdered milk
- 1 tbsp. cinnamon
- Egg whites from 2 eggs
- 4 ounces juice (your choice)
- Dash of pure vanilla extract
- 8 ounces of chopped dates (other fruits and nuts like raisins, cranberries and peanuts will also work)
- 2 medium bananas, mashed
- 2 tablespoons all-natural peanut butter
- Non-stick spray
- In a large bowl place all of your dry ingredients and mix well.
- In a second bowl combine all of the wet ingredients.
- Use the non-stick spray and spray down a rubber spatula. Pour the wet ingredients into the bowl with the dry ingredients and mix well. Make sure the ingredients are all thoroughly combined.
- Get out two cookie sheets and cover with wax paper, parchment paper or spray with non-stick spray. If you are using non-stick spray, make sure you look at the nutritional information as it will affect the final nutritional outcome. Take a heaping tablespoon of the mix and put on the cookie sheet. Wet your fingers (or use the non-stick spray on them) and form the mounds of mixture into bars.
- Pre-heat your oven to 325 degrees F. Slide the cookie sheets inside the oven and bake for 15 minutes. Check the bottom of the bars and make sure they are browned. If not; continue to bake at 30-second intervals until they are.
- Remove the pans from the oven and let rest several minutes before removing them from the cookie sheets.
Step 3 - Figuring Out the Nutritional Information
This part is sometimes the hardest because there are many variables. The recipe above has the following nutritional information based on making 11 bars.
- Calories: 280
- Fat: 1.9 grams
- Fat, saturated: 1/2 gram
- Cholesterol: 10 milligrams
- Protein: 13 grams
- Carbohydrates: 53 grams