Healthy energy bar recipe

  • Prep Time
    4:30 hours
  • Cook Time
    20 min
  • Serving
    16
  • View
    285

Healthy energy bar

A single serving of this healthy energy bar provides 111.9 kcal energy. No ghee was used, neither butter nor any kind of oils or fats added in making these homemade energy bars. Further, no sugar or jaggery is added to make the energy bar recipe sweet.

Energy bars can be counted among one of the best-kept secrets in the world. People have known about them for since long but most of these energy bars are consumed after a rigorous training regime or when under strict medical supervision. As more research was conducted on this health supplement and as word spread among the general public about their usefulness, the demand increased tremendously and has been on a steady rise to date. In fact, energy bars are now prepared at home too.

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Energy bars containing protein, carbohydrates, vitamins, and minerals are manufactured by many companies. There are many varieties available in the market today which can be classified as energy bars. The difference lies in calories and nutrition. However, most of the companies use added sugar into the energy bar, you can prepare a healthy energy bar at home without the use of sugar or jaggery.

This healthy energy bar has used oats as a source of protein. Oats have the property of being high in fiber which is very useful in promoting a good healthy digestive system and are helpful in a weight loss program. Nuts like almonds, cashew nuts, walnuts, etc. and seeds like pumpkin seeds, sunflower seeds, flaxseeds, etc. also form an important part of a healthy energy bar; although they are high in fats and calories, when used in moderation, are good sources of protein and are essential in providing nutrients like vitamin B12 which is required for maintaining good health.

Highlights of healthy energy bar

  1. It is completely sugar-free and only the natural sweetening ingredient is used to add sweetness
  2. No ghee or oil is used.
  3. When taken as breakfast with milk as suggested, it can provide up to 50% calcium requirement of a young adult male.
  4. It has a good amount of proteins and fibers too

Best time to take an energy bar

If you are on a weight loss diet and are planning to take an energy bar as a snack in the evening or mid-morning when you feel slight hunger, use 1 energy bar. This will give you 111.9 kcal of energy. You may skip tea if required.

However, you can also have it for the breakfast. For breakfast, you can have 2 energy bars with 150 ml milk. In this case of breakfast, you will get 332.8 kCal, 12.19 g proteins, 25.94 gm carbs, 20.64 gm fats, 6 gm fiber, 2.66 mg iron, and 318 mg calcium.

This breakfast with healthy energy bars and milk provides nearly 50% of the dietary calcium requirement of a young adult male.

Ingredients

Homemade Energy bar

Nutrition

Serving – Single piece of energy bar

  • Daily Value*
  • Calories - 11.91 kCal, which is 0.60 % of the daily value for RDA of 2000 kCal
  • Protein - 3.65 gm, that is 4.87 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 8.47 gm, around 3.08 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 6.97 gm, approximately 10.45 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 2.95 gm, nearly 7.76 % of the daily value for RDA of 38 gm
  • Vitamin A - 0.09 mcg, roughly 0.01 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.08 mg, almost 6.67 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 0.58 mg, that is 3.63 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.04 mg, around 3.08 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 8.63 mcg, approximately 2.16 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 0.02 mg, roughly 0.05 % of the daily value for RDA of 40 mg
  • Vitamin D - 2.3 mcg, almost 46.00 % of the daily value for RDA of 5 mcg
  • Vitamin E - 1.04 mg, which is 69.33 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 4.24 mcg, that is 3.53 % of the daily value for RDA of 120 mcg
  • Calcium - 70.5 mg, around 7.05 % of the daily value for RDA of 1000 mg
  • Phosphorus - 87.83 mg, approximately 12.55 % of the daily value for RDA of 700 mg
  • Iron - 1.23 mg, nearly 15.38 % of the daily value for RDA of 8 mg
  • Magnesium - 41.87 mg, roughly 10.47 % of the daily value for RDA of 400 mg
  • Copper - 210 mcg, almost 23.33 % of the daily value for RDA of 900 mcg
  • Manganese - 0.37 mg, which is 16.09 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg
  • Zinc - 0.66 mg, around 6.00 % of the daily value for RDA of 11 mg
  • Chromium - 0 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg
  • Selenium - 1.06 mcg, nearly 1.93 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 0.47 gm, roughly 4.70 % of the daily value for RDA of 10 gm
  • VitaminB7 - 0.33 mcg, almost 1.10 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 0.37 gm, which is 0.62 % of the daily value for RDA of 60 gm
  • Cholesterol - 0 mg, that is 0.00 % of the daily value for RDA of 25 mg
  • Potassium - 84.01 mg, around 1.79 % of the daily value for RDA of 4700 mg
  • Sodium - 1.49 mg, approximately 0.10 % of the daily value for RDA of 1500 mg
  • Omega 3 - 7.26 mg, nearly 1.21 % of the daily value for RDA of 600 mg
  • Omega 6 - 1622.28 mg, roughly 270.38 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values of this energy bar are approximate and do not contain nutrition from ingredients measured below 1 gram if any. Readers may compute the nutritional values to their satisfaction based on the local food data and compare them with RDA values as set by the local health authority from time to time.

For more snacks recipes read this

Frequently asked questions

Can energy bars make you gain weight? This is a common question among fitness enthusiasts and it usually brings up a lot of debate about whether these bar-like nutritional products are indeed effective in helping you lose weight or not. To put it simply, can energy bars make you gain weight? Let us take a closer look at this popular question to answer the question is possible to make you gain weight with these energy drinks.

The first thing that you should know is that these market products do contain some calories, some of the energy bars are very high in proteins and are used as meal replacement bars. If you eat only as recommended, and no additional food is taken, you may end up getting fewer calories which are desired for a weight loss program. But if you eat more foods along with an energy bar, you may gain weight. Nevertheless, high protein high fiber energy bars are capable enough to feel full till your next meal. The homemade energy bar prepared here is no exception to it.

If you take note of what’s listed on the nutrition facts panel, it tells you the number of calories that you get in each serving, but when you’re trying to figure out how many energy bars you need to consume to make you lose weight or gain weight, you shouldn’t base it all on those figures. What you need to do is calculate the number of calories burned in your daily exercise sessions, and remember that there will be still days when you end up eating more than the number of calories you burn through your exercises. In other words, the answer to the question “can energy bars make you gain weight?” really depends on your daily calorie intake and how active you are.

    Cooking method

    How to make a healthy energy bar

    Step 1

    Before making this healthy energy bar, crush the cashews and almonds into small pieces before starting. If you don’t have poppy seeds, then double the quantity of the sesame seeds. Keep the ingredients ready

    Step 2

    To start preparing the homemade energy bar first, heat the pan, put the flame on low.

    Step 3

    Add crushed cashews.

    Step 4

    Add crushed almonds.

    Step 5

    Add pumpkin seeds.

    Step 6

    poppy seeds.

    Step 7

    Sesame seeds in the quantities mentioned above. Dry roast for 7 to 8 minutes. Stir regularly.

    Step 8

    Always remember to roast nuts and seeds on low flame to avoid overheating or burning. Stir continuously.

    Step 9

    The nuts and seeds will become crunchy over the roasting, which means they are roasted properly. Now take them off the heat in a pan and allow them to cool.

    Step 10

    Continue heating the pan, add ground nuts and rolled oats in the required quantity, heat them 5 to 6 minutes until oats and groundnuts are roasted properly.

    Step 11

    Once done, take them off the heat and allow them to cool on a separate plate. Do not mix groundnut and rolled oats with the seeds. We are going to grind the ground nuts and rolled oats into powder, so keep them separate while cooling.

    Step 12

    This ground nuts and rolled oats powder is going to be a binding agent for all the seeds while we make the homemade energy bar.

    Step 13

    Once the ground nuts and rolled oats are at room temperature, add the ground nuts and rolled oats into a mixture jar and make a finer powder as shown.

    Step 14

    Since we are not adding any sugar or jaggery in this energy bar, we are going to use dates. Dates are added to provide sweetness to this healthy energy bar.

    Step 15

    Take the dates in the required quantity, deseed the dates, make small pieces, soak them for 30 mins in little water.

    Step 16

    After 30 minutes, add the dates and water into the mixer jar and make a fine paste.

    Step 17

    Now heat the pan on a low flame, add the dates paste, and stir it continuously.

    Step 18

    Heat the dates until the paste starts melting. It will release itself from the pan surface.

    Step 19

    Keep the heat low and add the roasted nuts and seeds.

    Step 20

    Then add the groundnut and rolled oats powder, mix the content well while keeping the heat low.

    Step 21

    Take a cake mould, grease it with only a drop of ghee. Once the content becomes homogeneous, take it off the heat, our healthy energy bar mix is ready.

    Step 22

    Add the mix to the cake mould pan. Spread the mix properly. You can also use a spoon to spread and level the content. If you do not have any cake mould, you can use any plate with an inch height to spread the energy bar mix to ensure the uniformity in sizing of the energy bars.

    Step 23

    Once you are done with leveling, refrigerate the energy bar mix in a refrigerator for up to 4 hrs.

    Step 24

    After 4 hours, take the mould out. Slice the energy bar mix out from the mould walls and turn it upside down on a chopping board.

    Step 25

    Cut the mix horizontally into 8 pieces and then slice the 8 pieces vertically. You will get 16 pieces of energy bars. Make sure that all the pieces are of equal size. You will find that one piece of a healthy energy bar is approximately weighing 25 to 26 grams (normalized weight).

    Step 26

    When you divide the calories by 16, one piece of energy bar will provide you approximately 111.9 kcal of energy. Since we have used only a drop of ghee to grease the mould wall, the calories from the ghee are not considered while calculating the energy from this energy bar.

    Step 27

    These healthy energy bars can be stored in an airtight glass or a steel container. Store the box in a cool and dry place. Shelf life can be 10 days when stored in the refrigerator.

    Step 28

    Friends do try this healthy energy bar at your home also share your response in the remark box below

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