Recipes - Energy Bars

Home Here are some recipes that have been discussed in our classes and training:

Geordie's Bare Bones Bar

1 cup President's Choice Omega-3 Granola (tasty, simple, healthy)
2 scoops Protein Powder (I use Vanilla Exact Whey Protein from Loblaws)
1/2 cup Brown Rice Syrup (Health Food Stores) (could substitute corn syrup)
1/2 cup Unsweetened Apple Sauce

Mix the dry, add the wet, mix well, pour into suitable greased baking dish (half filling muffin tins works well), bake at 325 F for 35 to 40 minutes or until brown. If cut into 4 bars each will be almost identical to a Power Bar with: 235 cal, 2g fat, 49g carb, 10g protein.

Suzanne's Granola Bars

3 cup rolled oats
1 cup chopped nuts (any kind)
1 cup raisins or chopped dried fruit
1 cup sunflower seeds
1 cup semi-sweet chocolate chips (optional)
1 can Eagle Brand Sweetened Condensed Milk
½ cup butter, melted (can also use margarine)

Preheat oven to 325F. Line a 15 x 10 inch pain with foil; grease.
In large mixing bowl, combine all ingredients; mix well.
Press evenly into prepared pan. Bake 25-30 minutes or until golden brown. Cool slightly; remove from pan and peel off foil. Cut into bars. Store loosely covered at room temperature. Makes 36 bars.

Matt's Energy Bars Courtesy of Beth Mansfield

½ cup butter
1 cup natural peanut butter
2 cups carob/chocolate chips
1/2 cup each pumpkin seeds, sesame seeds, and sunflower seeds
1 cup each of wheat germ, coconut, pecans
1 cup of each dates, dried cranberries, dried apricots

Over medium heat in a large pan, melt the margarine, peanut butter and carob/chocolate chips. Mix well and pour over remaining ingredients. Mix well. Pour in greased 9x13-inch pan and press evenly. Refrigerate before cutting into squares. Makes 24 2-inch bars

Nic's Energy Bar Recipe

2 dozen dried figs (or other dried fruit)
1/3 cup honey
4 Tbsp. orange juice
2 Tbsp. lemon juice
2 1/2 cups unbleached flour 1/2 tsp. baking soda
1/4 tsp. baking powder
1 Tbsp. canola oil
1/4 cup dark corn syrup
2 egg whites (or egg substitute)
1 cup oat bran

Preheat oven to 350 degrees F. Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into 20 balls, coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator. Nutrition Facts per bar: 150 Calories | 4 gr. Protein | 1 gr. fat | 36 gr. Carbohydrate

Ted's Homemade Energy Bars, Compliements of the National Peanut Board

1/2 c. each of dry-roasted peanuts, dried fruit, roasted sunflower seeds
2 cups raw oatmeal, quick or old fashioned
2 cups toasted rice cereal, such as Rice Crispies
1/2 cup each of peanut butter, packed brown sugar and light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, raisins, sunflower seed kernels, oatmeal and toasted rice cereal. Set aside. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated. Spoon it into an oiled 9" x 13" pan. Press down firmly. (It helps to coat your fingers with margarine, oil or cooking spray.) Let stand for an hour to harden, then cut into 16 bars. Calories per bar: 225. 30 grams Carbohydrate
6 grams Protein, 9 grams Fat

Jon's Energy Bars- Courtesy of American Running Association Running and Fitnews

1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light corn syrup or liquid honey

Mix it all well. Freeze in bar shapes

Christiane's PROTEIN BREAD

1 scoop protein powder - highly recommend that it's flavored, like banana, vanilla,
2/3 cup oats
1 egg white
1 tsp cinnamon
Add water until liquidly- but not too runny- I added 2/3 cup of water
- adding raisins if you like
- makes enough to fill 1 small bread pan or use the mini muffin pans
- Spray pan - Pour into the bread pan - heat oven at 375 - cook for 20min
- VOILA cut it up in bit size pieces and bring it on a ride.

Total: Calories: 430, Fat: 5g, Carb: 39g, Protein: 56g
These numbers will vary depending on the protein powder you use and if you add more ingredients such as raisins and nuts.
(With .25 cup Raisins: Calories: 538, Fat: 5g, Carb: 68g, Protein: 57g)

Kris's Peanutty Energy Bars (No Bake)

1/2 cup each of dry roasted salted peanuts and sunflower seeds, roasted and dried fruit
1/4 cup toasted wheat germ
2 cups each of rolled oats and crispy rice cereal
1/2 cup each of peanut butter, brown sugar, and brown rice syrup
1 teaspoon vanilla

Lightly grease an 8-inch square dish. In a large bowl mix together the first six ingredients. In another bowl mix together the peanut butter, brown sugar and brown rice syrup; microwave on HIGH for 2 minutes, add in vanilla and mix well to combine. Add in the dry mixture and stir with a wooden spoon to coat well. Transfer to prepared baking dish, and using clean oiled hands press down the mixture in the pan. Let stand room temperature for 1 hour before slicing. Cut into bars.

Heather's Lemon Sesame Crisps Courtesy of Brendan Brazier

2/3 cup sesame seeds ½ cup + ½ TBSP agave nectar or honey
¼ cup lemon zest 2 TBsp dulse flakes
2 Tbsp coconut oil 2 TBsp lemon juice
! TBsp ground yerba mate

Preheat oven to 300. In a food processor, mix all ingredients together.
Lightly oil baking tray with extra coconut oil. Spread mixture over baking tray to desired thickness. Score with a knife to mark desired crisp size. Bake for 20 minutes. Remove from oven and let cool and harden before breaking up.

Dulse: sea vegetable is among the most nutritionally dense food. It contains about 10 times the calcium of cow's milk and several times more iron than red meat and the richest source of naturally occurring electrolytes.
Yerba Mate: rich in anti-oxidants, is a good digestive aid, one of the healthiest form of stimulation, it contains caffeine, helps improve productivity and increased athletic performance
Agave Nectar: It is an excellent source of easily digestible, slow-release carbohydrate and trace minerals. It is 90 percent fructose so makes good complement with dates with their high glucose levels.

** you can get the weird sounding ingredients either at Rainbow foods on Richmond Rd. (across from Lincoln Fields) or Herb and Spice on Bank st.

Heather's Recovery Pudding Courtesy of Brendan Brazier

2 bananas
1 cup blueberries
½ cup soaked almonds
¼ cup ground flax seeds
¼ cup hemp protein
¼ cup roasted carob powder
2 tsp ground rooibos
1 tsp lemon juice
¼ tsp sea salt

In a food processor, combine all ingredients, process until smooth. This pudding will keep up to 3 days in the refrigerator. Makes 2 servings

Alexa's Apricot-Oatmeal Bars (

1 cup quick-cooking rolled oats
1 cup all purpose white flour
2/3 cup packed light brown sugar
1/4 tsp salt
¼ baking soda
¼ cup canola oil
3 TBsp apple or cranberry juice
1 10-ouce jar apricot preserves, preferably "all-fruit" (1 cup)

Preheat oven to 325 F. Coat an 8 by 12 inch baking dish with non-stick cooking spray. Set aside. Work together oats, flour, brown sugar, salt and baking soda with your fingertips in a large bowl until no lumps of brown sugar remain. Drizzle oil and fruit juice over the oats and mix in with your fingertips until evenly moistened and crumbly. Set aside ½ cup for the topping; press the remainder evenly in the bottom of the prepared baking dish. Spread apricot preserves over the top. Sprinkle with the reserved oat topping. Bake until golden, 30-40 minutes. Let cool in baking dish on a rack. Cut into 15 bars. Store at room temperature in an airtight container.
Nutrition: per bar: 164 calories, 4 g fat (0 sat., 0 mono), 0 mg cholesterol, 31 g carbohydrate, 2 g protein, 1 g fibre, 48 mg sodium and 12 mg potassium).

Bar Calories Protein(g) Carbs(g) Fat(g)
Clif Bar 240 10 41 4
Gatorade 260 8 46 5
Odwalla 250 7 38 7
PowerBar Performance 230 10 45 3
Balance 200 14 22 6
PR Bar 200 13 22 6
Luna 180 10 24 4.5
Nature Valley Granola Bar(2) 180 4 29 6
Nutri-Grain Cereal Bar 140 2 27 3
Fig Newtons (4) 220 2 44 5