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Homemade energy bars for a substantial snack on active days

Coconut date bars                                                                  Makes 8 bars

1 cup chopped dried dates

¾ cup raw almonds or cashews

½ cup shredded coconut

  1. Soak dates in warm water for 5 minutes. Drain and add all ingredients to a food processor. Process until the mixture forms a ball
  2. Roll into a tight ball and wrap loosely with plastic wrap.
  3. Roll out into a 15cm square and then tidy up the edges with a butter knife.
  4. Cut into small squares.

 Per serve:

Energy: 770kJ          Protein: 4.3g            Total fat: 10.2g       Saturated fat: 4g

Carbohydrate: 18.1g        Sugars 16.3g           Sodium: 36.6mg

 

Oaty fruit nut and seed bar                                             Makes 16 bars

150g oats

50g oat bran

90g buckwheat flour

250ml apple or coconut juice

60g dried apricots

2 ½ tbspns maple syrup/honey

80g sesame seeds

40g pumpkin seeds

40g sunflower seeds

50g raw almonds, chopped

125g dried cranberries

1 tspn cinnamon

  1. Pre-heat oven to 180C and line a 20cm X 30cm baking tray with baking paper.
  2. Combine all ingredients in a large bowl
  3. Spread gently onto the tray. Do not press down.
  4. Bake for about 30-35 mins or until crisp.
  5. Cut into 16 pieces while still warm.
  6. Remove from tin when cool

Per serve:

Energy: 776kJ          Protein: 5.4g            Total fat: 8.3g         Saturated fat: 1g

Carbohydrate: 20.8g        Sugars 10g   Sodium: 5.8mg

 

 Gluten free bar                                                                   Makes 10 bars

1½ cups chopped assorted nuts & seeds, raw or oven roasted

1/3 cup crisp brown rice cereal

½ cup chopped dried fruit

1/3 cup corn or rice syrup

  1. Pre-heat oven 180C. Line 20 square baking tray with paper. Spray with oil.
  2. Stir together the nuts, seeds fruit and cereal in a large bowl.
  3. Add the syrup and stir until evenly coasted.
  4. Transfer the mix to the pan. Place a large piece of baking paper or plastic wrap (coated with oil spray) face down on top of the mixture and press firmly to spread the mixture evenly and compact. Discard the top paper/plastic.
  5. Bake for 15-20 mins or until slightly browned at edge but still a little soft in centre. Cool for 20 mins on a rack.
  6. Lift the mix from pan, transfer to a cutting board and cut into 10 bars.

Per serve:

Energy: 825kJ          Protein: 5.2g            Total fat: 11.5g       Saturated fat: 1.6g

Carbohydrate: 17.7g        Sugars 11.5g           Sodium: 11.6mg

 

No Bake Blueberry and nut bars                                                           Makes 16 bars

1½ cups rolled oats

¾ cup almonds

½ cup dried blueberries or cranberries

½ cup pistachios

1/3 cup ground flaxseed

1/3 cup walnuts

1/3 cup pepitas (pumpkin seeds)

¼ cup sunflower seeds

½ cup maple syrup or honey

¼ cup pureed apple

1 cup almond butter

  1. Line 20 x 20 cm baking tray with baking paper so that it hangs over the edge.
  2. Combine the oats, nuts and seeds in a large bowl.
  3. Add maple syrup or honey and apple and mix to combine.
  4. Add almond butter to mixture and mix well.
  5. Press mixture into the pan pressing down firmly and evenly.
  6. Place in freezer for about 1 hour.
  7. Remove pan from freezer. Lift slab out by the paper. Set down and peel paper away. Slice into 8 long bars, then in ½ to make 16.
  8. Store in fridge or freezer in a sealed bag or container.

Per serve:

Energy: 1100kJ        Protein: 8g              Total fat: 19g          Saturated fat: 1.9g

Carbohydrate: 14.1g        Sugars 7.9g             Sodium: 4.9mg


Goji berry energy bars                                                   Makes 16 bars

1 cup walnuts

1 cup almonds

1 cup pepitas (pumpkin seeds)

6 dates

1 tspn vanilla extract

2 tbspns coconut flour

½ cup agave or maple syrup

1/2 cup cocoa nibs

1 cup Goji berries

  1. Pre-heat oven to 180C.
  2. Grind walnuts, almonds and pepitas in a food processor. Add the dates and pulse a few times.
  3. Transfer to a mixing bowl and add the other ingredients. Mix well.
  4. Spread into a 20 x 20 cm baking dish. Bake for 20 mins.
  5. Cut into squares and serve.

Per serve:

Energy: 1004kJ        Protein: 6.1g            Total fat: 17.5g       Saturated fat: 1.6g

Carbohydrate: 14.1g        Sugars 8.2g             Sodium: 11.7 mg

 

5 Minute Granola bars                                                   Makes 12 bars                      

1 ¾ cup oats

1 cup puffed brown rice cereal

3/4 cup mixed seeds

¼ cup ground flaxseed

¼ cup unsweetened coconut

1/2 cup rice syrup

1/3 cup smooth peanut butter

1 tspn vanilla extract

  1. Mix all the dry ingredients in a large bowl.
  2. In a separate microwave safe bowl mix together the wet ingredients, then microwave for 20-30 secs. This makes it easy to mix together.
  3. Pour wet ingredients into the dry and mix well.
  4. Place in a shallow pan and press down to spread evenly and flatten the mixture.
  5. Refrigerate until firm then cut into squares or bars.

Per serve:

Energy: 998kJ          Protein: 8.2g            Total fat: 12.2g       Saturated fat: 2.3g

Carbohydrate: 23.4g        Sugars 12g               Sodium: 40.3mg

 

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