Updated: Mar 15
Did you know that most store bought, packaged energy bars can be filled with lots of ingredients that aren't so healthy? From high fructose corn syrup to artificial sweeteners to undisclosed 'natural' flavors and many more...they can be loaded with ingredients that will do more harm to your health than good.
For good, clean whole food energy, I have been making my own energy bars for several years now. I love knowing the quality of every single ingredient that I make them with and can ensure that I am putting in nutrient dense foods that will provide me with natural, sustained energy.
When determining my energy bar ingredients, I choose foods that will balance blood sugar while boosting fiber, protein and healthy fat intake which leads to increased focus and productivity as well as abundant energy.
It is super easy to make your own energy bars with organic ingredients that provide antioxidants to help fight harmful free radical damage and fatty acids that are essential for brain function, immunity and cardiovascular health. In addition, they provide fiber, protein, vitamins and minerals that are essential for good digestion and optimal nutrition.
How to Make Your Own Super Healthy Energy Bars
1/2 c. Walnuts-provide healthy fats, vitamins and minerals
1/2 c. Whole Grain Oats-provide fiber, vitamins, minerals and antioxidants
1/2 c. Raisins-provide vitamins, minerals
1/3 c. Hemp Seeds-provide healthy fats and essential fatty acids; nutrient dense
1/3 c. Ground Flaxseeds-provide essential fatty acids, protein, vitamins, minerals
1/4 c. Chia Seeds-provide essential fatty acids, fiber, minerals and antioxidants
10-12 Prunes-provide iron and other vitamins and minerals
1-2 Tbsp. Coconut Oil-extra virgin, organic, cold-pressed; rich in antioxidants
1-2 Tbsp. Honey-raw and unfiltered; natural energy source, rich in antioxidants
1 Tbsp. Cinnamon-stabilizes blood sugar, promotes healthy circulation
Thoroughly blend oats, raisins, hemp seeds, ground flaxseeds, chia seeds and walnuts in a food processor.
Add in prunes, *coconut oil, honey and cinnamon and continue blending until the mixture is sticky and holding together. *Start with 1 tablespoon of coconut oil and add more as needed if the mixture isn't holding together. It can get oily if you add too much, so adjust as needed.
Dump the mixture into a square 9x9 dish and use a spatula to spread it evenly and flatten into your desired thickness.
Score into bars-I like to make them about 2x3" for easy eating.
Cover and store in refrigerator.
Use organic ingredients.
Use raw, unroasted and unsalted seeds and nuts.
Experiment with other ingredients like goji berries, cacao powder, almonds, sunflower seeds, pumpkin seeds, Medjool dates, or dark chocolate chips.
I don't use measurements when making energy bars, I just eyeball the ingredients as I throw together what I have handy. It only takes a few minutes to make a batch when you keep the ingredients on hand and get creative.
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About the Author
Kristi Ryan is the founder of Kristi Ryan Holistic Nutrition and the creator of the Abundant Energy Method for Busy Women. As a holistic nutrition and health coach specializing in energy wellness she supports, educates, motivates and empowers busy women with nutrition, mindset and lifestyle transformation using her proven methodology to bring abundant energy and vitality into their lives.
*Disclaimer: The information I share is for general information only and is not intended to replace medical advice. I do not diagnose, treat or cure disease, prescribe treatments or medications, or recommend medical treatment or surgery. You should speak to your physician prior to making any changes to your diet, lifestyle, exercise or medications or acting on anything you have read or discussed with me. If you don’t, you are doing so at your own risk.
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