4 Energy Bars That You Can Make With Your Hands

Energy bars are commonly eaten as a snack before or after physical activity, during a busy day, or simply because we need an extra dose of energy. However, they can sometimes be challenging to find.

5-Minute Crafts compiled 4 energy bar recipes with different natural and nutritious foods so that you can prepare them at home.

Almonds and apricot

Ingredients:

• 400 ml of condensed milk

• 250 g of whole grain or traditional oats

• 250 g of chopped almonds

• 75 g dried apricots, chopped

• 100 g dried cranberries or dates

Step 1

• Mix all the dry ingredients in a bowl. Then, heat the condensed milk in a saucepan, but don’t let it boil.

Step 2

• Pour the condensed milk over the dry ingredient mixture and stir until thoroughly mixed. Spread the dough on a tray covered with parchment paper. Make sure to apply pressure with a spatula to make the dough compact. Bake for 1 hour at 260ºF.

Step 3

• Let the mixture cool to room temperature and cut the bars according to the size you prefer.

• Besides giving you energy, almonds are a good source of protein, magnesium, and vitamin E. Apricot contains potassium, a component that regulates muscle contraction.

Oatmeal and banana

Ingredients:

• 3 ripe bananas

• 100 g of traditional oats

• 3 tbsp grated coconut

• 3 tbsp chopped almonds

• ½ tsp ground cinnamon

• 3 tbsp dried cranberries

Step 1

• Using a fork, mash the bananas until you get a smooth batter. Then mix it with the rest of the ingredients.

Step 2

• Spread the dough out on a tray lined with parchment paper using a spatula to compress it. Bake at 350ºF for 15 to 20 minutes.

Step 3

• Let it stand for a few minutes and cut the bars to the desired size. Cool completely before eating.

• Banana provides vitamin B6, fiber, and carbohydrates. Oats contain B vitamins and minerals, such as iron and magnesium, involved in energy production.

Fig and honey

Ingredients:

• 200 g of dried figs previously soaked

• 150 g granola

• 2 tbsp of honey

Step 1

• Blend the figs in a food processor until you get a smooth paste. Then, mix with the granola and honey until completely combined.

Step 2

• Place the dough in a square or rectangular container, flattening it with a spatula until it’s compact. Next, place the tray in the fridge, let it cool for 1 hour, and cut it into bars.

• Dried figs contain a higher amount of calories than fresh figs and improve digestion. Meanwhile, pure honey provides antioxidants that can help regulate blood pressure and lower triglycerides.

Dates, cocoa, and walnuts

Ingredients:

• 100 g of chopped walnuts

• 180 g of chopped dates

• 50 g of bitter cocoa powder

• 50 g of chopped almonds

• 2 tbsp grated coconut

• A pinch of salt

Step 1

• Blend the dates together with the cocoa powder, grated coconut, and a pinch of salt in a food processor until you get a smooth paste. Then, blend the mix with the walnuts and almonds, and spread it out on a baking sheet. Use a rolling pin or spatula to compress it.

Step 2

• Chill in the fridge for at least 2 hours. Then cut to the desired size.

• Bitter cocoa can increase blood flow in the body, which helps in the muscles’ oxygenation, thus improving their function. Moreover, walnuts are a food high in calories and polyunsaturated fats, which can help to reduce bad cholesterol.

• Dates provide fiber and antioxidants and are an excellent alternative to replace sugar or other processed sweeteners.