Healthy Energy Bar Recipe

August 8, 2021
by Smriti Indarapu
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- Healthy Snacks
Cuisine: Indian
Difficulty: Easy

Prep Time

5 hours
Cook Time

20 min
Serving

16
View

1,495

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 homemade energy bar. Further, no sugar or jaggery is added to make this healthy 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

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

Best time to take this healthy 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

Ingredients of Healthy Energy Bar

Cashews 50 gm

Almonds 50 gm

Pumpkin seeds 30 gm (1/4 cup)

Poppy seeds 30 gm (3 tsp)

Sesame seeds 30 gm (1/4 cup)

Groundnuts 50 gm

Rolled oats 50 gm

Nutrition

Energy bar nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 1 energy bar

Calories in energy bar

a. Calories in energy bar are 111.91 kCal; as much as 5.60 % of male DRI of 2000 kCal. Therefore, it can attain 7.46 % of female DRI of 1500 kCal.

b. Protein forms 13.05 % of the calories

c. Carbs form 30.27 % of the calories in energy bar.

d. Fats form 56.05 % of the calories.

Macros in energy bar

a. Protein in energy bar – 3.65 gm, particularly 4.87 % of male DRI of 75 gm. Further, it can complete 6.49 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in energy bar – 8.47 gm, therefore, is 3.08 % of male DRI of 275 gm. Therefore, it can achieve 4.11 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in energy bar – 6.97 gm, notably 10.45 % of male DRI of 66.67 gm. As a result, a woman gets 13.94 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in energy bar – 2.95 gm, thus is, 7.76 % of male DRI of 38 gm. Consequently, females get 11.80 % of female DRI of 25 gm.

e. Soluble Fibre – 0.47 gm, particularly 4.70 % of male DRI of 10 gm. Consequently, females will get as much as 4.77 % of female DRI of 9.86 gm.

f. Total Free Sugar – 0.37 gm, which is not only 0.62 % of male DRI of 60 gm but also 0.74 % of female DRI of 50 gm.

Vitamins in energy bar

a. Vitamin A – 0.09 mcg, as much as 0.01 % of male DRI of 900 mcg. Furthermore, women can get as much as 0.01 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.08 mg, particularly 6.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 7.27 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.01 mg, therefore, is 0.77 % of male DRI of 1.3 mg. Besides, women also get 0.91 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.58 mg, notably 3.63 % of male DRI of 16 mg and 4.14 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.04 mg, thus is, 3.08 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 0.33 mcg, therefore, is 1.10 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 8.63 mcg, as much as 2.16 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 0.02 mg, therefore, is 0.02 % of male DRI of 90 mg. Further, it is 0.03 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 2.3 mcg, notably 46.00 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 1.04 mg, thus is, 6.93 % of DRI of 15 mg for males and females.

l. Vitamin K – 4.24 mcg, as much as 3.53 % of male DRI of 120 mcg and 4.71 % of female DRI of 90 mcg.

Minerals in energy bar

a. Calcium – 70.5 mg, particularly 7.05 % of DRI of 1000 mg for males and females.

b. Phosphorus – 87.83 mg, therefore, is 12.55 % of DRI of 700 mg for males and females.

c. Iron – 1.23 mg, notably 15.38 % of male DRI of 8 mg and 6.83 % of female DRI of 18 mg.

d. Magnesium – 41.87 mg, thus is, 10.47 % of male DRI of 400 mg and 13.51 % of female DRI of 310 mg.

e. Copper – 210 mcg, as much as 23.33 % of DRI of 900 mcg for males and females.

f. Manganese – 0.37 mg, particularly 16.09 % of male DRI of 2.3 mg and 20.56 % of female DRI of 1.8 mg.

g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 0.66 mg, notably 6.00 % of male DRI of 11 mg. At the same time, women get 8.25 % of female DRI of 8 mg.

i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.

j. Selenium – 1.06 mcg, as much as 1.93 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0 mg,

l. Potassium – 84.01 mg, as much as 1.79 % of DRI of 4700 mg for males and females.

m. Sodium – 1.49 mg, particularly 0.10 % of DRI of 1500 mg for males and females.

n. Omega 3 – 7.26 mg, therefore, is 1.21 % of DRI of 600 mg for males and females,

o. Omega 6 – 1622.28 mg, not only 270.38 % of DRI of 600 mg for males and females.

Disclaimer

Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of energy bar are approximate and may have variance.

For more snacks recipes like healthy energy bar read below

1 – Healthy Granola recipe

2 – Dahi Vada

3 – Foxnut snack (makhana chaat recipe)

Frequently asked questions

Are energy bars good for weight loss?

Before you get excited about taking an energy bar for weight loss, let me ask you a question. Are energy bars good for losing weight? The answer is yes and no. Yes, they can help your body lose weight if you are prepared to work with them and eat fewer calories. And No, if you cannot control your portion size.

The homemade energy bar prepared here contains proteins and fibers which provide a jump start to your day by providing you with around 300 calories which can hold your hunger a bit longer.

While the energy bar can help with weight loss, the real reason you need it is that it provides your body with the fuel and energy, which are required for you to exercise without feeling the craving for more food. When you do, your metabolism will begin to increase, which will make you burn off more calories than before. The result will be a quicker weight loss. You may also want to consider the fact that eating fewer calories than you burn in a given time is the only way to lose weight permanently. However, if you don’t do that for too long, eating energy bars may eventually make you gain weight, which is not what you want to happen.

If you want to have an easier time with weight loss and want to avoid gaining weight permanently, then you should focus on eating smaller meals. That way, your metabolism will still increase, but you will also eat smaller portions at regular intervals. This is the best way for permanent weight loss. Once you have lost weight, you can always go back to eating larger portions of food that will give you all the energy you need without bulging out.

Can energy bars make you gain weight?

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.

Purchase from here –

1 – Rolled Oats

2 – Organic dates

3 – Almonds

4 – Cashew nuts

Smriti Indarapu

Nutritionist & Dietician

Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

www.vegdietplans.com

Directions

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