CrossFit Hays Buda Hays County » Homemade Energy Bars

Homemade Energy Bars

 

I like pre-packaged energy bars for their convenience, portability, and nutritional efficiency. However, most of them don’t have the right mix of ingredients I’m looking for and the ones that do are cost prohibitive.
I found this basic recipe for prune and walnut bars. I usually have a big bag of walnuts in the freezer and prunes are a good potassium-rich alternative to their more expensive buddy, dates. With a good food processor and some minimal prep work, they are quick and easy to make.
It’s a great basic recipe but I tweaked it a little bit and ended up adding some leftover dates for texture purposes anyway. I also added some Anutra grain for fiber, a little bit of protein, and more healthy fats.
After being chilled for 30 minutes or so, they cut easily and were chewy and dense with just the right amount of sweetness – comparable to a homemade Lara Bar with some extra character.
I’ll be making them again and adding different ingredients according to whim – brown rice protein, a nice “greens” powder, chocolate chips, different kinds of dried fruit, and different spices for fun flavors. You should make them your own too! Get creative and put in what you want to get out of them.
Mise-en-place! Getting ingredients pre-measured and in one spot makes everything more simple.
Mise-en-place! Getting ingredients pre-measured and in one spot makes everything more simple. This picture doesn’t include the dates I tossed in at the end…
Ingredients:
  • 1.5 cups walnuts
  • 1 cup prunes
  • 6-ish medjool dates
  • 1/4 cup flaked or shredded coconut
  • 1/4 cup Anutra, Chia, or ground flaxseed
  • 1 tbsp cinnamon
  • pinch of salt
Equipment:
  • Food processor
  • Medium-sized bowl
  • 8×8 glass dish with cover or plastic wrap
  • Sharp knife and spatula
Instructions:
  • Put walnuts in food processor and pulse until coarsely chopped. Remove 1/2 cup and continue processing on medium until it turns a medium-grain meal.
  • Add cinnamon, salt, and Anutra (or Chia or flaxseed)
  • With the food processor still on medium, add prunes and dates one by one, checking consistency as you go. It should be a firm paste, something that will press well into bars.
  • Turn off food processor and put nut & fruit paste into bowl and mix in coconut and remaining half cup of coarsely chopped walnuts.
  • Press mixture into 8×8 dish evenly. Chill for at least 30 minutes.
  • Cut into 10 evenly-sized bars and cover and store in dish, or remove them and individually wrap them in plastic wrap.
Finished bars, one removed for sampling.
Finished bars, one removed for sampling.
I haven’t had the chance to test it out yet, but they’ll probably keep well for up to a week. Freeze them if you don’t think you’ll use them that quickly.
That’s it, easy peasy not at all queasy. Have them anytime as a healthy snack, at home, or out and about. Would love to hear how they turned out for you. 🙂🙂

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