These are great energy bars, with a nice profile of protein, fat, and carbs to provide energy and satiety. They’re only appropriate for a low-carb diet if you eat them during exercise. They have better ingredients and better nutrition than most anything you’ll find in the store, since those need to be shelf-stable instead of being nutritious. Best of all, these are fairly low in sugar while still being quite tasty and they should have a fairly nice glycemic profile for energy both now and later.
1/4 c chia
1/2 c hemp seed hearts
1/4 c flax seeds
2 c “old-fashioned” oats
1/2 c coconut oil
1 c raisins
2 c pecans
1 c sunflower seeds (raw)
1 c pumpkin seeds (raw)
1 c cashews (raw)
1 c almonds (raw)
1 package silken tofu
2 T Kidsweet (or 4 T sugar)
3/4 t sea salt
1/2 t NuSalt
1/2 c honey
- In food processor, finely grind chia, hemp, and flax to a powder. Set aside.
- Toast all nuts and seeds in the oven at 350*F. Pecans (usually not raw) take about 25 minutes, the rest about half an hour. Allow to cool.
- Coarsely grind pumpkin and sunflower seeds, set aside. Grind pecans, set aside. Grind almonds and cashews. (a large/powerful food processor might be able to handle them all at once).
- Drain tofu then mix it with the Kidsweet, honey, and salts.
- Heat coconut oil in a pot, then add oats. Stir until light brown and toasted.
- Slowly combine all ingredients in food processor with one cup of water. For a standard power food processor, it’s probably two batches, with half of each step’s ingredients at a time. For a smoother texture bar, process longer.
- Line a jelly roll pan with parchment and pour mixture (nearly a paste now) out onto parchment and spread evenly. Bake at 350* for 40-50 minutes, until the top is becoming golden brown (the very edges will likely be dark).
- Cool for a few minutes and cut into bars while still hot. Remove parchment from pan and place directly on cooling rack. Cool and package.
Yield: 20 bars.
Keep bars refrigerated until the day you’re going to use them. For easy transport, wrap like a gift in wax paper and close with a small piece of masking tape.
Nutrition data (via MyFitnessPal):