3-Ingredient Energy Bars

3-Ingredient Energy Bars

One of the healthiest snacks, with only 3 ingredients and minimal prep. No added sugars!
Health Rating
Prep Cook Ready in Servings
5 min 1 h 5 min 1 h 10 min 8

Ingredients


1 cup Walnuts (or choice of nuts, roasted or raw)
1 cup Mixed fruit, dried
1 cup Medjool date
1/2 tsp Sea salt (for sprinkling)

Instructions


1. Add the roasted or raw nuts, dried fruit, and dates into a food processor.  Pulse a few times just to break them up. Separate the dates if they start to clump together.

2. Process continuously for 30 seconds. By this point, the ingredients should all have broken down into crumb-sized pieces. Scrape the edges of the bowl and beneath the blade to make sure nothing is sticking.

3. Process continuously until a dough ball is formed, 1 to 2 minutes. 

4. Lay a piece of plastic wrap or wax paper on your work surface and dump the dough ball on top. Press the dough with your hands until it forms a thick square, roughly 8“x8” in size (or press this down in a 8"x8" baking dish lined with parchment paper). Season the dough with sea salt and then wrap and chill for at least an hour or overnight.

5. Once set, unwrap the chilled dough and transfer to a cutting board. Cut into 8 large bars or 16 small squares, as desired. Wrap each bar in plastic wrap or wax paper.

6. Store the bars in the fridge for several weeks or in the freezer for up to 3 months.

Nutrition Facts

Per Portion

Calories 254
Calories from fat 90
Calories from saturated fat 8.4
Total Fat 10.0 g
Saturated Fat 0.9 g
Trans Fat 0
Polyunsaturated Fat 7.1 g
Monounsaturated Fat 1.4 g
Cholesterol 0
Sodium 152 mg
Potassium 437 mg
Total Carbohydrate 38 g
Dietary Fiber 4.6 g
Sugars 21.2 g
Protein 3.3 g

Dietary servings

Per Portion


Fruit 0.7
Meat Alternative 0.5

Energy sources


Pygal59%463.9057377301514220.6883178888585335%293.0169756109795183.423473399198635%365.6055774741136108.4386743392509459%35%5%CarbohydratesFatProtein

Notes:

Quick Tips:

Large batch this recipe to store a healthy snack for weeks at a time.

For added nutritional benefits, you can add in 1/2 tbsp of: chia seeds, pumpkin seeds, shredded coconut, cacao powder or flax seeds.
 


Nutritional Highlights:

No added sugars

Dried fruit is a great option if you're looking for something sweet, but without adding in sugars. Dried fruit contains plenty of fiber to help slow the release of sugars into the bloodstream, but still be mindful of sugar quantity, as it does add up (even with fruit sugars). 

Recipe from:
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada