Simply Fruit and Nut Bars
Vegan bars from the blog Eating Bird Food are full of healthy ingredients.
โข1 cup spelt flour
โข1 cup old fashioned oats
โข1/2 cup pitted prunes (around 11 prunes)
โข1/2 cup raisins
โข1/2 cup dried apricots
โข1 cup walnuts, finely chopped
โข2 tbsp cacao nibs
โข1/2 cup + approx. 1-2 tbsp water
1. Preheat the oven to 325ยบF. Cover an 8-inch x 8-inch pan with parchment paper.
2. Place prunes, raisins and apricots in a mini-chopper or food processor and pulse until well chopped.
3. Combine spelt flour, oats, chopped fruit mixture, nuts, cacao nibs and 1/3 cup water in a large bowl and knead with your hands until a ball of dough forms. (Add more water if the mixture is too dry.)
4. Press dough firmly and evenly into the prepared pan. Cut into squares with a sharp knife before placing in the oven.
5. Bake for 25 minutes, until baked through but still soft (donโt over-bake them or the bars will be dry and tough).
6. Store leftover bars in the refrigerator.
Peanut Butter, Banana, Cranberry Bars
Soft energy bars from the blog i.run.on.nutrition call for chia seeds.
โข1 1/2 cup old-fashioned rolled oats
โขย 1 cup buckwheat flour
โขย 2 tbsp chia seeds
โขย 1 cup dried cranberries
โขย 1 tsp baking powder
โขย 1/2 tsp unrefined salt
โขย 2 medium overripe bananas, mashed (about 1 cup)
โขย 1 egg
โขย 1/4 cup raw honey
โขย 1/2 cup plain nonfat Greek yogurt
โขย 1/2 cup natural peanut butter
โขย 1 tsp vanilla
1. In a large bowl combine oats, buckwheat flour, chia seeds, cranberries, baking powder and salt.
2. In a separate bowl whisk together mashed bananas, egg, honey, yogurt, peanut butter, and vanilla until combined.
3. Mix wet and dry ingredients together until just combined.
4. Spread into a greased 9×9 pan (batter will be thick), and bake for 25 minutes at 350ยฐF, or until bars are fully set in the middle.
5. Let cool completely, and cut into 12 squares.
Bean Power Cookies
Peanut butter and beans contribute to the protein power in this energy bar recipe from the blog Sugar Free Sweatheart.
โขย 1 cup navy beans (cannellini beans)
โขย 1/4 cup oats
โขย 2 tbsp peanut butter
โขย 1/2 tsp cinnamon
โขย 1/2 tsp vanilla extract
โขย pinch salt
โขย 3 tbsp honey or maple syrup
โขย 1/2 tsp flax meal
โขย 3/4 tsp baking powder
1. Preheat oven to 375ยฐF.
2. Blend together all the ingredients using a food processor. You can start with the beans and oats, then add the rest so that itโs easier to mix.
3. Spoon the sticky dough onto a baking sheet or greased tray. Gently pat down each dollop into a flat cookie shape. You should get about 12 cookies.
4. Bake at 375ยฐF for 18 to 20 minutes.
5. Cool and serve!
Note: For a lower-calorie version, substitute 1 to 2 packets of Stevia for 1 to 2 tbsp of honey or maple syrup.
Mocha Hazelnut Energy Bites
This fudgy version is from the blog i.run.on.nutrition.
1 cup quick cooking oats
1 tbsp cocoa powder
1 tbsp chia seeds
1/4 tsp salt
1 cup hazelnuts
1 oz unsweetened baking chocolate
1 tsp coconut oil
1 cup packed pitted Medjool dates (about 14)
2 tbsp raw honey
1 tsp instant coffee
1 tsp vanilla
2 tbsp water
1. In a blender or food processor, process oats into a fine flour. Combine oat flour, salt, cocoa, and chia seeds in a large bowl and set aside. Roast hazelnuts at 350ยฐF for 10 minutes. Remove skins by rubbing hazelnuts together in a towel. In a food processor or high powered blender, pulse roasted nuts until they resemble a course flour (a few larger pieces is fine, it adds texture). Stir hazelnuts into bowl with oat flour.
2. Melt chocolate and coconut in microwave. Combine melted chocolate, dates, honey, instant coffee, vanilla, and water in a food processor, and process into a paste. Combine date paste with nuts and oat mixture, and stir until mixed. Let mixture set up in fridge for 15 minutes. Form into 24 balls, and store at room temp or in the fridge.
Granola Bars with Dates, Chocolate and Almonds
Baked granola bars from Mother Rimmy’s Cooking Light Done Right contain good-for-you ingredients.
โขย 2 1/4 cups oats
โขย 1/2 cup diced dried plums
โขย 1/2 cup almonds, chopped
โขย 1/2 teaspoon cinnamon
โขย 1/8 cup coconut oil, melted
โขย 1/4 cup brown sugar
โขย 1/2 cup low fat milk
โขย 1 large egg
โขย 1/2 cup dark chocolate chips
1. Preheat the oven to 350ยฐF.
2. Grease an 8″ square pan or smaller baking dish with cooking spray.
3. Combine oats, plums, almonds and cinnamon in a bowl.
4. Melt coconut oil and brown sugar by microwaving on high for 35 seconds.
5. Whip egg and milk together. Add coconut mixture to the bowl and mix together well.
6. Add chocolate chips to the bowl and mix together with egg mixture.
7. Pour into the baking dish and push down to flatten with a spoon.
8. Bake for 20 to 30 minutes until a toothpick inserted in the center comes out clean.
Baked Apple Chips
All-natural baked apple chips from the blog Healthy Recipes call for two ingredients only.
Makes 2 servings
โขย 2 medium Fuji apples, unpeeled
โขย 1 teaspoon ground cinnamon
1. Preheat oven to 225ยฐ F. Line 2 large baking sheets with parchment paper.
2. Using a very sharp knife, slice the apples as thinly as possible. Gently remove the seeds with a small paring knife.
3. Arrange the apple slices in a single layer on the baking sheets. Sprinkle with 1/2 tsp cinnamon.
4. Bake 1 hour. Flip to the other side, sprinkle with more cinnamon, and bake 1 more hour.
5. Check to see if the apple slices are crisp. If theyโre still a bit soft, flip again and bake 30 more minutes, or until crisp.
6. Transfer to a cooling rack and allow to cool for 30 minutes before serving.
Banana Coconut Granola
Homemade granola from the blog Spoonful of Sugar Free that’s gluten-free, dairy-free, corn-free, soy-free, vegan, and sugar-free. Yields 5 cups granola; a serving is 1/2 cup.
โขย 3 bananas, mashed
โขย 3 cups rolled oats
โขย 1 cup dried, unsweetened coconut
โขย 1 cup walnuts, chopped
โขย 2 tbsp flax
โขย 1 tbsp coconut oil
โขย 1/4 tsp salt
โขย 1/2 tsp cinnamon
1. Preheat oven to 300ยฐF.
2. Combine all ingredients until evenly mixed, and spread in an even layer on a baking sheet.
3. Bake for 45 minutes, or until golden brown and slightly crunchy. Stir the granola once or twice throughout cooking time.
4. Let cool for 10 minutes before serving or storing. The granola will crisp up more while it cools.
Apple and Cinnamon Stuffed Tortillas
More quesadilla than energy bar, this recipe from the blog Mother Rimmy’s Cooking Light Done Right is naturally sweet.
โขย 2 large apples, seeded and chopped
โขย 1 tbsp honey
โขย 1 tsp cinnamon
โขย 1 cup water
โขย 2 ounces low-fat cream cheese
โขย 2 tbsp lemon juice
1. In a saucepan over medium heat, add apples, honey, cinnamon and 3/4 cups water. Cook for 15 to 20 minutes until the apples are tender. Add additional water if needed. Apples should not be watery.
2. Combine cream cheese and lemon juice until softened and spreadable.
3. Toast tortillas in a nonstick skillet over medium-high heat until just brown. Spread one side of a tortilla with cream cheese, then top with 1/2 the apples. Fold the tortilla over, then warm through again on each side in the skillet.
Healthy Blueberry Muffins
Blueberry muffins from the blog The Fit Housewife use Greek yogurt for a protein boost.
โขย 1/3 cup raw honey, melted
โขย 1/3 cup organic coconut oil, melted
โขย 2 eggs
โขย 1 1/4 cups non-fat plain Greek yogurt
โขย zest of 1 orange
โขย 1 cup whole wheat flour
โขย 1 cup unbleached all-purpose flour
โขย 2 tsp baking powder
โขย 1 tsp baking soda
โขย 1 tsp cinnamon
โขย 1/2 tsp sea salt
โขย 1 cup fresh or frozen blueberries
1. Preheat oven to 375ยฐF. Line a muffin tin with paper muffin cups. Set aside.
2. In a medium bowl, melt the honey and coconut oil in the microwave on low. Once melted, remove from microwave and add eggs, yogurt, and orange zest. Whisk together.
3. In a large bowl, combine both flours, baking powder, baking soda, cinnamon, and salt.
4. Add the wet ingredients to the dry ingredients and stir just until combined. Fold in blueberries.
5. Spoon batter into muffin cups and bake for 20 to 22 minutes, or until a toothpick inserted into the center of muffins comes out clean.
Gluten-Free Coconut Macaroons
The blog Fitness is Delicious uses coconut and coconut butter to create these vanilla-flavored energy bites.
โขย 2 cups unsweetened shredded coconut
โขย 1/2 cup coconut butter
โขย 6 tbsp St. Dalfour Pineapple & Mango Conserves (or other flavor)
โขย 1 tsp vanilla
โขย 1/8 tsp sea salt
1. Line a baking sheet with parchment paper and pre-heat your oven to 350ยฐF. In a small pot, melt the coconut butter on low heat, constantly stirring it so it doesn’t burn or stick
2. Add in the conserves and vanilla and stir together. Add in the shredded coconut and the sea salt, stirring until they are completely mixed. The mixture will be stiff and will turn into a small ball. Continue to stir until all ingredients are mixed well.
3. Scooping the mixture into small balls with a spoon, and place on the parchment-lined baking sheet.
5. Bake approximately 10 to 12 minutes or until the coconut is a little brown around the edges. They may be a little soft when you take them out, so try and resist the temptation to eat them immediately!
6. Wait about 15 to 20 minutes or until they are completely cool. Enjoy!