Homemade Energy Bars Packed with Strength and Energy

Homemade Energy Bars Packed with Strength and Energy

These Homemade Energy Bars are not only delicious but also filled with nuts, seeds, dates, and oats that provide long-lasting energy and strength. Perfect for a quick snack or a pre-workout boost, these bars are packed with healthy fats, protein, and natural sweetness from honey and dates. Your son will love them, and they’ll keep him fueled all day!

Ingredients for Energy Bars

70g (½ cup) cashews

70g (½ cup) walnuts

70g (½ cup) almonds

40g (¼ cup) pine nuts

70g (½ cup) hazelnuts

70g (⅓ cup) pumpkin seeds

150g (1 cup) dates, pitted

50g (½ cup) oatmeal

3 tablespoons olive oil

½ teaspoon salt

160ml (½ cup) honey

Step-by-Step Instructions

Step 1: Roast the Nuts

Roast the nuts: In a dry frying pan, lightly roast the cashews, walnuts, almonds, pine nuts, and hazelnuts over medium heat for a few minutes until they are fragrant and slightly golden. Remove them from the heat and set aside.

Roast the pumpkin seeds: In the same pan, roast the pumpkin seeds separately for a few minutes, until they start to pop. Set them aside as well.

Step 2: Prepare the Dates

Soak the dates: Soak the dates in cold water for 15 minutes to soften them.

Chop the dates: Once softened, drain the dates, remove the pits (if needed), and chop them into small pieces.

Step 3: Process the Oats

Chop the oats: Use a food processor or mixer to pulse the oatmeal until it has a finer texture, but keep some small pieces for extra texture in the bars.

Step 4: Cook the Dates

Heat olive oil: In a frying pan, heat 3 tablespoons of olive oil over medium heat.

Cook the dates: Add the chopped dates to the pan and cook them, stirring frequently, for about 5 minutes until they soften and start to break down.

Step 5: Mix Ingredients

Combine everything: Add the roasted nuts, pumpkin seeds, and oatmeal to the softened dates. Stir well to combine everything.

Add seasoning and honey: Stir in ½ teaspoon of salt and pour in 160ml of honey, mixing everything together until well incorporated. Be careful not to heat the honey for too long to preserve its nutrients.

Step 6: Shape the Bars

Prepare the dish: Line a baking dish or mold with parchment paper greased with olive oil (or use siliconized parchment paper for easier removal).

Press the mixture: Using the back of a spoon or your hands, press the mixture firmly into the dish, spreading it evenly and compacting it well to form solid bars.

Step 7: Chill and Set

Cool and refrigerate: Let the mixture cool at room temperature, then place it in the refrigerator for 1 hour to firm up.

Cut the bars: After chilling, use a wet knife to cut the mixture into individual bars.

Refrigerate again: Return the bars to the refrigerator for an additional 30 minutes to fully set.

Step 8: Store

Wrap and store: Wrap each bar in cling film for easy storage and portability. Keep the bars refrigerated to maintain freshness, or you can freeze them for longer storage.

Nutritional Info:

This recipe yields approximately 12-16 energy bars. Approximate nutritional values per bar:

Calories: 250

Protein: 6g

Fat: 15g

Carbohydrates: 25g

Fiber: 4g

Sugar: 15g

Tips and Variations

Add-ins: For variety, you can add chia seeds, flaxseeds, or shredded coconut for extra nutrients.

Nut butters: If you’d like a creamier texture, you can add a spoonful of peanut butter or almond butter to the mixture.

Chocolate lovers: Add some dark chocolate chips or drizzle melted chocolate over the bars for an indulgent touch.

These Homemade Energy Bars are easy to make, packed with wholesome ingredients, and will give your son all the energy he needs! Enjoy this healthy and delicious snack anytime.