Skip the expensive store-bought energy bars and make your own with all natural ingredients.
Easy no-bake energy bar recipe for a great post-workout snack. (Photo: Piotr Marcinski / www.123rf.com)
No-bake homemade energy bars are quick and easy to put together, and the recipes are adaptable to your taste. Experiment with flavour combinations by varying the grains, nuts, seeds or fruits to your liking.
Bibi Chia, principal dietitian at Raffles Diabetes & Endocrine Centre, Raffles Medical Group, recommends rolled oats, which is low in glycaemic index (a measure of how quickly a food is digested and increases your blood sugar levels) and will give you sustained energy. In general, choose low glycaemic index foods to stay full longer.
This recipe’s mix of walnuts and flaxseed is also a good source of protein and omega-3. This 52g energy bar gives you 15 per cent of your fibre needs and the protein equivalent to an egg.
Recipe: Wholesome Energy Bars
Makes 16 bars
150g rolled oats
110g whole almonds
65g dried apricots
40g dried cranberries
45g ground flaxseed
45g pumpkin seeds
35g sunflower seeds
160g pure maple syrup
200g almond butter
1. In a large bowl, combine all the ingredients, except maple syrup and almond butter.
2. Add in maple syrup and mix well, followed by almond butter. Stir thoroughly until well-combined.
3. Transfer the mixture into a 20cm by 20cm baking pan lined with parchment paper. Press down the mixture with a mini-roller (or the back of a spatula) and distribute it evenly to form a flat layer.
4. Place the pan in the freezer and allow it to sit for one hour.
5. Once the pan is removed from the freezer, carefully slice the block into 16 equal bars.
Nutrition score 232cal, 16.2g fat (1.6g saturated fat), 15.2g carbohydrates, 5.1g sugars, 3.8g dietary fibre, 8.1g protein, 2mg sodium
This article was written by Muhammad Sadikin and first appeared in Raffles Healthnews. It has been adapted for www.shape.com.sg.