Blog :: Ramblings of a health nut

Homemade Energy Bars

Posted on 26 Feb 2011 by maisha (posted in: blogs)

I looove beans. You already knew that. I try to sneak them into any recipe I possibly can, so when I saw this recipe for homemade energy bars, I just had to make them! I changed up the ingredients list quite a bit (finishing up almost empty packages), making my bars non-vegan but delicious nevertheless. I even calculated the nutritional value using the nutritional values listed on the packages of my ingredients. Just to show you how awesome these bars are. They are packed with complex carbs, fiber and protein. A cakey texture and a palette of flavors make these bars NOM-a-licious <3

Homemade Energy Bars (makes 16 squares)
Nutritional value based on the ingredients I used:
whole batch / per 1/16th of the batch
calories: 2487.73 / 155.48
protein: 88.46 / 5.53
fiber: 74.37 / 4.65

Ingredients
DRY


  • 61 g (1/2 c) whole wheat flour
  • 62 g (2/3 c) quick cook oats
  • 19 g dried shredded coconut, unsweetened
  • 17 g (~ 2tbsp) ground flax seed
  • 60 g gluten-free goji berry musli mix + 20 g chocolate rice crispies (1 c cereal total)
  • 29 g (1/4 c) raisins
  • 31 g (1/4 c) dried golden berries
  • 45 g (1/3 c) unsalted almonds, toasted (*optional) and chopped
  • 41 g (1/3 c) unsalted cashews, toasted (*optional) and chopped
  • freshly ground cinnamon stick


WET


  • 2 eggs
  • 225 g cooked white beans (15 oz can white beans)
  • 1 banana
  • 6 medjool dates, pitted
  • stevia to taste


Method


  1. Mix all the dry ingredients together in a bowl.
  2. Puree the wet ingredients together in a food processor.
  3. Add the wet ingredients to the dry and mix until fully incorporated.
  4. Spread batter (it will be a thick batter) out in a baking dish lined with baking paper.
  5. Bake until firm, about 40 minutes.
  6. Cut into 16 pieces, flip and bake bars for another 10 minutes.


 

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