Energy Bars

Updated: Sep 8, 2021

1 hour 30 minutes



  • 1 1/4 cups Hazelnuts (Unsalted nuts or Raw)

  • 1 cup Almonds (Dry roasted or raw)

  • 1/2 cup Brazil Nuts

  • 1/2 cup Walnuts

  • 1/2 cup Pecans

  • 2/3 cup Sunflower Seeds

  • 2/3 cup Pumpkin Seeds

  • 1/3 cup Sesame Seeds (Black Sesame

  • has more nutrients)

  • 1 1/4 cup Hemp Seeds (Hemps Hearts no hulls)

  • 1 cup Dried Unsweetened Cranberries (Organic if possible)

  • 1 cup Dried Sour Cherries (Dried Tart or Sour Cherries or tart dried fruit of choice.)

  • 1 1/4 cup Unsweetened Shredded Coconut (Medium cut)

  • 1 cup Coconut Oil (Melt with Honey in oven)

  • 1 cup Raw Honey (Melt with coconut oil in oven)

  • 1/2 cup Maple Syrup

  • 2 tsps Vanilla Extract (Paste or Dry Vanilla powder is my preference) 1 1/2 tsps Sea Salt (Spread on top after baking)

  • 1 1/2 cup Cacao Powder

  • 1 1/4 cup Coconut Oil (Cocoa Butter is also great.)

  • 1/2 cup Raw Honey (For the Chocolate topping)


Notes: Be aware of sugar in dried fruit. Golden berries are a great variation for dried fruit. Brazil nuts can also be substituted for other nuts. Try adding cinnamon as an addition

  1. Combine 1 cup of Honey, 1 cup of Coconut Oil, and 1 1/2 tbsp. of Vanilla in a bowl that can be placed in the oven. Melt the combination in the oven at 275'F.

  2. While this is melting, place all nuts in a food processor and pulse until the mixture has pieces of nuts no bigger than 1/4 inch or slightly bigger. watch that you don't over-chop.

  3. In a large bowl, combine nut mixture, seeds, and dried coconut. Stir in 1/2 cup of maple syrup. combine well. Prepare a 12x9 inch cookie sheet by placing parchment paper over the entire sheet, fitting it in the corners. Add the melted honey mixture and combine well. Place mixture on the sheet smoothing it even and flat using a silicone spatula, getting to the corners. Bake for 25-30 min. until the edges start to brown. (The longer the time, the stiffer the sugars get.)

  4. Take out of the oven and carefully return the mixture back to your mixing bowl using the parchment. Chop the 2 cups of dried fruit in a food processor and stir well into the mixture.

  5. Place mixture back into the cookie sheet that's lined with parchment paper, spreading evenly to corners; smooth and even mixture flat across the sheet. Sprinkle top with the coarse or rock salt. Place baking sheet with mixture in the freezer to cool while making chocolate topping, about 25 min.

  6. Chocolate Topping: Combine 1 1/2 cup Cocoa Powder plus a 1 1/4 cup Coconut Oil (or Cocoa Butter, 2 cups wafers) in a double boiler, add the Cocoa Butter if using, and allow to melt. Stir and when thoroughly melted slowly add in a 1/2 cup of Honey. this will start to thicken.

  7. Take the baking sheet out of the freezer and spread chocolate topping. Use a spoon to cover the edges first, then pour over the rest evenly. Refrigerate until sets firm or overnight.

  8. To cut into bars, trim off excess parchment, divide lengthwise into 3 slabs, and then cut each slab into inch wide bars, leaving parchment on as the bars melt at room temperature. Store bars in airtight containers in the fridge.



 

Nutrition:

  • Calories 444

  • Fat 34g

  • Saturated 13g

  • Trans 0g

  • Polyunsaturated 9g

  • Monounsaturated 9g

  • Carbs 30g

  • Fiber 6g

  • Sugar 20g

  • Protein 9g

  • Cholesterol 0mg

  • Sodium 152mg

  • Potassium 437mg

  • Vitamin A 8IU

  • Vitamin C 1mg

  • Calcium 80mg

  • Iron 3mg

  • Vitamin D 0IU

  • Vitamin E 4mg

  • Thiamine 0.2mg

  • Riboflavin 0.2mg

  • Niacin 2mg

  • Vitamin B6 0.2mg

  • Folate 34µg

  • Vitamin B12 0µg

  • Phosphorus 276mg

  • Magnesium 156mg

  • Zinc 2mg

  • Selenium 57µg


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