Nut-butter Energy Bars for a healthy mid-afternoon pick me up!
Mindful snacking is important for our bodies. It provides energy between the main meals of the day and should keep our blood sugar levels stable. If you make good choices you should feel satisfied and not be over hungry at your main meal.
A lot of people don’t think about snacks and often grab a chocolate bar, crisps or what they assume is a ‘healthy’ cereal bar.
Unfortunately most cereal bars belong in the ‘treat’ isle of the supermarket and a lot of these are full of sugar. Some are nutritious but very nutrient dense and contain a lot of fat and sugar (although some contain mainly natural sugar from dried fruit but others contain added refined sugars). These should be aimed at people who do a lot of sport. We can easily think it’s a healthy option and not realise the hidden calories in these bars.
You can very easily make your own, it doesn’t take long, and they are nutritious but won’t overindulge in fat / sugar.
I have adapted this recipe from an old Waitrose kitchen magazine to reduce sugar content.
These bars are small but delicious and filling, plus they are all natural without any refined added sugar.
Ingredients for 24 bars:
40g Desiccated coconut
40g Ground almonds
250g organic Jumbo oats
40g pumpkin seeds
50g soft pitted prunes
80g runny honey
100g soft pitted dates
90g organic peanut butter (no added salt/ sugar) – you can use cashew- or almond-butter if you prefer
1tbsp coconut oil (15ml)
Optional: 1/2tsp – 1tsp ground cinnamon
Heat oven to 160 degrees Celsius (fan)
Line 20cm square baking tray with baking paper
Combine oats, dessicated coconut, pumpkin seeds and almonds and spread out on a large baking tray
Bake for 20-25min until golden
Meanwhile, blitz prunes and dates in food processor until smooth.
Add to a saucepan together with honey, nut butter, coconut oil and cinnamon if using.
Add 3 tbsp water
Heat over medium heat, stirring continuously until combined.
Take off the heat and combine with oat mixture.
Spread mix into lined square baking tin, smooth the surface with a back of a spoon.
Chill until firm.
Cut into 24 bars.
14.4g carbs – of which 6.7g sugar
6.1g fat – of which 2.1g sat fat