Homemade Energy Bars Recipe

I have not one, but TWO recipes for you today. I have tried both of these myself and can vouch for their simplistic excellence. The first recipe was actually a favorite at our recent winter camping trip to Maine.

I got these recipes from Jodie Sonnon (my coach, Scott Sonnon’s, wife) and Steven Hogg (a friend and fellow CST Instructor). Thanks guys!

I love these homemade energy bars for many reasons:

1) They come with the kitchen-dummy seal of approval – anyone can cook these (even me!). Seriously, you can throw these things together in 30 minutes or less (it might take longer the first time if you’re OCD in the kitchen, like I am. In fact, my wife will catch me just staring into an empty pot on occasion). The step-by-step instructions are not complicated, so no cooking expertise needed.

2) They’re delicious – my regular readers know that I love love love good FOOD (see here if you’re not convinced). Not only are these bars easy to make, they’re delicious, too. And I mean that – everyone who has tried them – adults and children have remarked at how tasty they are. I expect nothing less from all the meals I make, and I would never recommend you eat something that isn’t delicious AND nutritious. Speaking of nutrition…

3) They’re jam-packed with nutrients that you need and many foods are lacking – Take a look at the ingredients and you’ll know what I mean… nuts, seeds, dried fruit – all-natural whole foods, and no supplements here!

4) They pack and store well – These aren’t baked. Instead, they harden as they are cooled, and they don’t require refrigeration after they’ve hardened (unless you live somewhere very warm). They won’t melt at room temperature and all 16 bars survived our 3-day winter camping trip no problemo (actually, that’s not… entirely true. Most were sacrificed to the tummy gods – the “chosen” ones).

So what are these bars best used for?

• Pre or post-workout snack
• In-between meals snack
• On-the-road snack
• As an extra source of calories during a bulking phase (did I mention they’re nutrient DENSE!)
• Satisfy that sweet tooth with a nutritious option
• Dessert

So, there you have it – they’re easy, delicious, nutritious, and practical, too. Here are the recipes…

Jodie’s Homemade Energy Bars Recipe (pictured) – for those with a sweet tooth

Ingredients:

• 1/2 cup sesame seeds toasted
• 1/2 cup wheat germ
• 3/4 cup walnuts, filberty or almonds chipped, toasted
• 1/4 cup pumpkin seeds toasted
• 3 cups oat or corn flakes
• 1 cup chunky peanut butter (or more for thicker texture)
• 1 cup honey
• 1/4 cup orange juice
• 4 oranges zested
• 1/3 cup apricots dried
• 1/3 cup dried prunes
• 1/3 cup golden raisins
• 1/3 cup craisins
• 1/3 cup dried cherries

Directions:

1. Toast all seeds, nuts. Set aside.
2. Put honey, peanut butter in pan and cook on medium heat until mixed.
3. Cook one more minute until runny.
4. Add juice and zest. Mix.
5. Add dried fruit, nuts, seeds, then flakes. Mix very well.
6. Spread half sesame seeds in your baking dish 7×11″ or bigger if you want.
7. Then, while still hot press the mixture into the pan flat.
8. Sprinkle top with remaining seeds.
9. Press firmly (wax paper really helps here.)
10. Chill 1 hour.
11. Cover with plastic wrap or store in container chilled.

Steven’s Homemade Energy Bars Recipe – these are a hybrid of Jodie’s recipe, and are less sweet with more peanut butter

Ingredients:

• 4.5 oz raw sesame seeds (Keep sesame seeds separate)
• 8.0 oz raw almonds
• 6.0 oz raw pumpkin seeds
• 6.0 oz raw sunflower seeds
• 6.0 oz raw Walnuts (do not roast)
• 8.0 oz apricots (dried)
• 8.0 oz prunes
• 4.0 oz golden raisins
• 4.0 oz cranberries (dried)
• 4.0 oz cherries (dried)
• 5.0 oz Coconut Flour (optional: to absorb oil & firm up the bar)
• 6.0 oz oat or corn flakes
• 3.0 oz Coconut Flakes (optional)
• 48.0 oz chunky peanut butter (more or less to vary texture)
• 16.0 oz honey (if using raw honey, do not heat >100°)
• 1 ¼ cup orange/lemon/lime juice
• zest of 4 oranges 6-8 lemons/limes

Directions:

1. Toast all seeds, nuts.
2. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn)
3. Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside.
4. Evenly chop all dried fruits & berries. (Cuisinart works great for this)
5. Mix dried fruit, nuts, seeds, cereal, & coconut flour in large bowl or pot.
6. Put honey & peanut butter in pan cook on low to medium heat until mixed.
7. Cook one more minute until runny.
8. Add juice and zest. Mix.
9. Add Peanut Butter/Honey mixture & mix very well.
10. Spread half sesame seeds in a lightly oiled baking dish (10×15).
11. Then, while still warm press the mixture into the pan – flatten.
12. Sprinkle top with remaining seeds.
13. Press firmly (wax paper really helps here.)
14. Chill 1 hour and cut into bars. Approximately (50) 1.5 x 2” bars
15. Cover with plastic wrap or store in container chilled.

*One 1.5 x 2″ bar is approximately: 365 calories, 11g protein, 24g fat, 30g carbs

*One caveat – please run these recipes by your doctor. Make sure you don’t have any allergies to the specific ingredients, especially if you haven’t cooked with them before. These recipes should not be taken as nutritional advice. Any questions – see the Disclaimer page. Mkay?

Enjoy!

CST, CST-KS, NSCA-CPT
Fitness Professional