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Raspberry Energy Bars

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Inspired by my friend from culinary school’s love for Clif Bar’s, we developed this recipe in order to find a breakfast bar that she could make herself. This recipe is high in Magnesium, antioxidants, and fiber.

Further Food Nutritionist Commentary:

I am not a fan of energy bars as they tend to be too high in sugar and low in healthy ingredients, often reminding me of candy bars. This recipe keeps the excess sugar at bay and from only non-refined sources like dates, maples syrup and fresh fruit. Pairing the sugar with complex carbohydrates and healthy fats allows for staying power without blood sugar crashes. I love the use of oats as this can be a gluten free recipe and I also love the use of coconut oil as our body uses the fat for energy instead of storage. I would recommend making these into bite sized snacks so you can have 2 - 3 at a time. Keep them in the fridge as there isn’t excessive sugar or salt to keep mold at bay!

By Amy Shapiro, MS, RD, CDN

Raspberry Energy Bars

  • Prep Time:20 minutes
  • Cook Time:15-20 minutes
  • Servings: 8

Ingredients

1/2 cup of almonds
1/2 cup of almond butter
5 dates
1 cup rolled oats
2 tablespoons cocoa powder
1/4 cup of maple syrup
2 tablespoons of coconut oil
1/4 cup of pureed raspberries
1 vanilla bean (split and scraped)

Instructions

  1. Pre-heat oven to 350 degrees F.
  2. Pulse almonds and dates in a food processor until the almonds are broken down and a paste begins to form.
  3. Add 1/2 cup of rolled oats and almond butter into the food processor and pulse until well combined.
  4. Add the other 1/2 cup of rolled oats and pulse just until combined.
  5. Take dry ingredients out of the food processor and place in a bowl.
  6. Add the raspberries and scraped vanilla bean into the bowl and mix together with a spatula.
  7. In a small pan on medium-high heat, heat the maple syrup and coconut oil for about five minutes or until bubbles start to form.
  8. Take off heat and pour over dry mixture.
  9. With a spatula or wooden spoon mix the entire mixture together. The mixture can be hard to work with, so be sure to show everyone your arm strength when mixing this!
  10. Once all of the ingredients are well combined, roll onto a parchment lined baking sheet. Spread the mixture out evenly so that it forms a rectangle at least four inch high (this mixture will not rise).
  11. Place in the oven and bake for 10-15 minutes.
Pre-heat oven to 350 degrees F. Pulse almonds and dates in a food processor until the almonds are broken down and a paste begins to form. Add 1/2 cup of rolled oats and almond butter into the food processor and pulse until well combined. Add the other 1/2 cup of rolled oats and pulse just until combined. Take dry ingredients out of the food processor and place in a bowl. Add the raspberries and scraped vanilla bean into the bowl and mix together with a spatula. In a small pan on medium-high heat, heat the maple syrup and coconut oil for about five minutes or until bubbles start to form. Take off heat and pour over dry mixture. With a spatula or wooden spoon mix the entire mixture together. The mixture can be hard to work with, so be sure to show everyone your arm strength when mixing this! Once all of the ingredients are well combined, roll onto a parchment lined baking sheet. Spread the mixture out evenly so that it forms a rectangle at least four inch high (this mixture will not rise). Place in the oven and bake for 10-15 minutes.

Nutrition Information

Per Serving:  Calories: 373; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 7mg; Potassium: 459mg; Carbohydrate: 39g; Fiber: 5g; Sugar: 24g; Protein: 7g

Nutrition Bonus:   Iron: 11%; Calcium: 10%

 

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