Energy bar, snack bar-I am not talking about the packaged cereal bars available in supermarkets. Neither Snickers nor Flapjacks. They are indeed intended to boost the energy for our active kids. However, I am concerned about the sugar intake from the packed food.
So I tried one energy bar with the available things. I added lotus seed, oats, almonds and nutritional value high flaxseed and chia seed. The natural sweetness from dates and palm sugar will create interest in eating it.
Honey can be used to replace the dates and brown sugar. This gluten-free protein bar snack can be made ahead and is very useful to satisfy the kids.
Things needed for the energy bar
Oats
The healthy grain is included in the energy bar to make it healthy. I am not using the quick-cooking oats here. I am using the rolled oats for more nutrient.
Almonds
Almond gives taste and works as a binder to make the energy bar stick together. The nutty flavour enhances the taste of the energy bar.
Lotus seed
One more healthy ingredient takes place in the snack bar. This slightly sweet seed with a taste between pine nuts and green almonds, packed with protein. The mild flavour and taste of the lotus seed allow it to incorporate and observe the taste and flavour of the other ingredients it blends.
Dates
One form of sugar we are using in this snack bar. The moisture from the dates allows it to form a shape for the snack bar.
Seeds
I like to include chia seed, flax seed and melon seed in this recipe. If you want to add some of your favourite ones you can. Sunflower seeds, pumpkin seeds, sesame seed, hemp seed, pomegranate seed are can also be added.
Sugar
I am using brown sugar in this recipe.Raw sugar,palm sugar,coconut sugar can also be added.
Similar kid friendly recipes
White chocolate mango cups– A mango pudding served on a white chocolate cup.
Milo Jelly– A simple agar-agar mango jelly.
Sweet potato smiley– Smiley with a healthy twist of sweet potato.
Energize your kids with Gluten-free nut-filled protein Energy bar-Snack bar
Ingredients
- ⅓ cup Oats
- ½ cup Almonds
- ½ cup Lotus seed
- ½ cup Dates
- ½ cup Brown sugar or palm sugar
- ¼ cup Water
- 2 tbsp Chia seed
- 2 tbsp Flaxseed
- 1 tbsp Melon seed
Instructions
- Soak the dates in water for 1 hour. Grind dates into a paste.
- Cook the dates paste until it becomes thick.
- In a pan add water along with palm sugar and boil until the sugar dissolves.
- Stir continuously and cook until it forms a sticky paste.
- Meanwhile, in a blender, powder the oats, almonds, lotus seed, chia seed, flaxseed, melon seed.
- Now add the powdered mixture into the sugar paste and dates paste and mix them well.
- In a parchment-lined pan or tray, spread the mixture and flatten it with a knife or spatula.
- Keep this in the freezer for 4 to 5 hours to set.
- Now cut it into the required size and shape.
- The energy bar is ready to snack.
Notes
- The energy bar can be refrigerated to prolong the life and quality.
- Store-bought trail mix can be used.
- The energy bar can be dipped in melted chocolate to accommodate kids preference.
- Energy balls can be made using the same recipe when the mixture is warm enough.
This is not a keto snack as it contains carbohydrates from oats. This is a healthy homemade energy bar.
High energy foods to try
Durian steamed muffin– A steamed muffin made using cake flour and fresh durian pulp.
Air fryer tapioca cake– A traditional tapioca cake recipe made in an air fryer.A high energy dessert/kueh suitable for kids.
Did I miss anything?
Now I would like to hear from you!
Let me know how you make this recipe and if you have any tricks and improvements.
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