Nutrition onlineThe healthiest blog

what food/recipe for a good energy bar?

Does anyone know any healthy energy bar recipes?
Or any good foods to eat for energy?

Fruit filled Energy bar recipe
1 cup raisins
1 cup dried blueberries
2 cups chopped dates
2 cups chopped dried apples

2 cups chopped dried apricots
2 cups chopped dried prunes
8 oz almond or peanut butter
1/2 cup sunflower seeds
8 cups rolled oats
12 oz pancake mix (complete) (3 cups) (I use homemade Buckwheat Pancake Mix, recipe below)
16 oz honey

Preheat oven to 375 degrees.

Grease a large cookie sheet.

Knead together all the fruit and the nut butter. Knead in sunflower seeds, rolled oats, and pancake mix. Add honey and knead until blended.

Press out onto tin 3/8 to 1/2 inch thick and as even as possible.

Using a table knife, press the bar lines into the sheet.

Bake about 20 minutes until top is light brown. Freeze very well if individually wrapped and then put in a Ziploc.
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Complete Buckwheat Pancake Mix
4 cups whole wheat flour
1 cup buckwheat flour
1/3 cup soy flour
3/4 cup dry buttermilk powder, OR 1 cup of instant nonfat dry milk powder
1 tablespoon salt
1 1/2 tablespoons baking powder
1/2 cup sugar
3/4 cup solid vegetable shortening

You need a large bowl or dish pan to mix this in.
Measure the whole wheat flour, buckwheat flour, soy flour, dry buttermilk, salt, baking powder and sugar into the large bowl.

Using a whisk or your hands, combine everything so it’s evenly distributed.

Measure in the shortening. Use your hands to mash it into the dry ingredients, until the mixture is the same consistency as coarse cornmeal.

Transfer the mixture to a resealable container. Store on the pantry shelf for about a month, or in the refrigerator or freezer for 6 months. Makes about 7-1/2 cups.

1 cup Complete Buckwheat Pancake Mix
1/2 cup water

Stir the water and mix together in a small bowl. If the batter seems too thick for pancakes, then add a bit more water and stir again. Drop by 1/4 cupfuls onto a hot, well oiled skillet or griddle. Fry until the bottom of the pancake is brown and the top is dry and covered with small bubbles. Flip the pancake and brown it on the second side. Serve hot with syrup, or Applesauce. Makes 4 pancakes. This recipe can be doubled or tripled as necessary.

The soy flour replaces eggs in this recipe, so don’t omit it or replace it with something else. If you don’t have buttermilk powder, then use a full cup of instant dry milk powder instead. This recipe has a lot of fiber and B vitamins.

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