Description
This recipe for Homemade Energy Bars is a nutrient-packed, wholesome snack made from a blend of roasted nuts, seeds, dates, oatmeal, olive oil, and honey. These bars offer a perfect balance of strength and energy, ideal for a quick pick-me-up or post-workout fuel. The nuts are gently toasted to enhance their flavor, combined with naturally sweet dates and honey, and bound together with oatmeal for texture. The bars are not baked; instead, they are chilled to set, making this a no-bake, stovetop-prepared nutritious treat.
Ingredients
Scale
Nuts and Seeds
- 70g (½ cup) cashews
- 70g (½ cup) walnuts
- 70g (½ cup) almonds
- 40g (¼ cup) pine nuts
- 70g (½ cup) hazelnuts
- 70g (â…“ cup) pumpkin seeds
Others
- 150g (1 cup) dates, pitted
- 50g (½ cup) oatmeal
- 3 tablespoons olive oil
- ½ teaspoon salt
- 160ml (½ cup) honey
Instructions
- Roast the Nuts: In a dry frying pan over medium heat, lightly roast the cashews, walnuts, almonds, pine nuts, and hazelnuts until they become fragrant and slightly golden. Remove from the pan and set aside.
- Roast the Pumpkin Seeds: In the same dry pan, roast the pumpkin seeds for a few minutes until they begin to pop. Set aside.
- Soften the Dates: Soak the pitted dates in cold water for 15 minutes to soften them, making them easier to blend and cook.
- Prepare the Dates: Drain the soaked dates, remove any pits if necessary, and chop them into small pieces.
- Process the Oatmeal: Pulse the oatmeal in a food processor or mixer until it has a finer texture but still retains some small pieces for added texture.
- Heat Olive Oil: Warm 3 tablespoons of olive oil over medium heat in a frying pan to prepare for cooking the dates.
- Cook the Dates: Add the chopped dates to the heated olive oil and cook, stirring frequently for about 5 minutes, until they soften and start to break down.
- Combine Ingredients: Add the roasted nuts, pumpkin seeds, and processed oatmeal to the softened dates in the pan. Stir well to combine all ingredients evenly.
- Add Salt and Honey: Stir in ½ teaspoon of salt and pour in 160ml of honey. Mix carefully to combine without heating the honey excessively, preserving its nutrients.
- Prepare the Molding Dish: Line a baking dish or mold with parchment paper greased lightly with olive oil or use siliconized parchment paper to facilitate removal later.
- Press the Mixture: Firmly press the combined mixture into the lined dish using the back of a spoon or your hands to make an even and compact layer.
- Cool and Refrigerate: Allow the mixture to cool to room temperature, then refrigerate it for 1 hour to firm up.
- Cut into Bars: After chilling, use a wet knife to cut the mixture into individual energy bars of your desired size.
- Final Chill: Return the cut bars to the refrigerator for an additional 30 minutes to fully set them.
- Store Properly: Wrap each bar individually in cling film for convenience and store in the refrigerator for freshness or freeze for longer storage.
Notes
- The roasting of nuts and seeds can be done carefully to avoid burning; watch closely as they can brown quickly.
- Use siliconized parchment paper if available for easier removal of bars from the mold.
- Chilling times are crucial to ensure the bars hold together well and have the proper texture.
- Wrap bars individually to avoid sticking and for easy portability.
- These bars are best stored refrigerated but can be frozen for up to 1 month.
- Adjust honey quantity to taste or substitute with maple syrup for a vegan alternative (note this changes the diet classification).
