Motivation Monday: Make your own energy bars

In this week's Motivation Monday Chris Freytag shares an easy recipe for homemade energy bars.

Food companies market energy bars to people on-the-go snackers, athletes, dieters and even stay at home moms. To most people, a food that supplies "energy" makes you feel energetic. But to scientists and most nutritionists, "energy" means calories. Many of the "energy" bars on the market are very high in sugar, full of fats, chemicals, and most noticeably - an expensive price tag.

So as the saying goes, if you aren't satisfied, do it yourself! And that's what I've done. You will love my homemade baked energy. If you don't tell your kids what is in them, they will love them!!!

These bars are easy to grab & go and are packed with nutritional value. Cut them up, wrap in plastic wrap and take them with you.

PEANUT BUTTER AND CHOCOLATE ENERGY BARS (From Chris Freytag's kitchen):

-1 1/2 cups Old Fashioned Oats
-2 1/2 cups Puffed Wheat Cereal
-1/2 cup Almond Slivers, lightly chopped
-1/4 cup Ground Flax Seeds
-1/2 cup Sunflower Seeds
-1/2 cup Chopped Walnuts
-1/2 cup Chocolate Chips
-1/4 tsp Salt
-3/4 cup Light Agave Nectar*
-3/4 cup Brown Sugar
-1/2 cup Natural Peanut Butter
-2 Tbs Butter
-1 tsp Vanilla

1. Combine oats, almonds, puffed cereal, flax seeds, sunflower seeds, walnuts, and chocolate chips in a large bowl.

-1 1/2 cups Old Fashioned Oats-2 1/2 cups Puffed Wheat Cereal-1/2 cup Almond Slivers, lightly chopped-1/4 cup Ground Flax Seeds-1/2 cup Sunflower Seeds-1/2 cup Chopped Walnuts -1/2 cup Chocolate Chips-1/4 tsp Salt-3/4 cup Light Agave Nectar*-3/4 cup Brown Sugar-1/2 cup Natural Peanut Butter-2 Tbs Butter-1 tsp Vanilla1. Combine oats, almonds, puffed cereal, flax seeds, sunflower seeds, walnuts, and chocolate chips in a large bowl.

2. In a small saucepan, combine butter, peanut butter, brown sugar, salt, and honey. Bring mixture to a slight boil, and cook for about 3 minutes. Remove from heat and stir in vanilla.

3. Pour mixture quickly over the dry ingredients. Stir to combine...chocolate chips will melt.

4. With wet fingers, press mixture into a 9x13 pan lined with wax paper. Let cool for 5 minutes. Cut into 24 pieces.

5. Store in an air-tight container. Do not refrigerate.

Servings: 24

Nutrition Facts

Nutrition (per serving): 195.2 calories; 42% calories from fat; 10.0g total fat; 2.5mg cholesterol; 63.9mg sodium; 144.4mg potassium; 24.8g carbohydrates; 2.2g fiber; 7.5g sugar; 22.5g net carbs; 4.2g protein.

*You can use honey but I prefer Agave Nectar which has a low glycemic index; is less sticky than honey; and has all the useful properties of real sugars when baking. Its lower glycemic index helps protect against health risks associated with higher glycemic sweeteners. Agave nectar unlike some artificial sweetener can brown well, bake well and acts as a softener and a preservative.

 

 

 

 

 

 

 

 

 

 

By: Chris Freytag

Chris Freytag offers healthy lifestyle tips every week on the KARE 11 Sunrise "Motivation Monday" segment at 6:20 a.m. Chris has been educating and teaching fitness and nutrition for over 17 years. She is the author of 2 books, produced Fitness DVDs and sits on the Board of Directors for the American Council on Exercise. CLICK HERE to read more.

 

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