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Make Your Own Energy Bars

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Updated August 30, 2006

While energy bars are great for athletes because of their ease and convenience, at $1.50 or more each, they can be expensive. So why not make your own? Here are two tried and true energy bar recipes. If you have a favorite, feel free to sent it to me and I will feature it in an upcoming article.

Energy Bar Recipe 1

  • 2 dozen dried figs
  • 1/3 cup honey
  • 4 Tbsp. orange juice
  • 2 Tbsp. lemon juice
  • 2 1/2 cups unbleached flour
  • 1/2 tsp. baking soda
  • 1/4 tsp. baking powder
  • 1 Tbsp. canola oil
  • 1/4 cup dark corn syrup
  • 2 egg whites (or egg substitute)
  • 1 cup oat bran
Preheat oven to 350 degrees F. Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into 20 balls, coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator. Nutrition Facts per bar: 150 Calories | 4 gr. Protein | 1 gr. fat | 36 gr. Carbohydrate

Energy Bar Recipe 2

  • Nonstick vegetable spray
  • 3 cups puffed wheat cereal
  • 1/2 cup chopped nuts (walnuts or other)
  • 1/2 cup chopped pitted dates or raisins
  • 1/4 cup chopped dried cherries
  • 1/3 cup creamy peanut butter
  • 1/4 cup honey
  • 1/4 cup light corn syrup

Preheat oven to 350 degrees. Spray a 9-inch metal baking pan with nonstick spray. Mix cereal, walnuts, dates, cherries in medium bowl. Combine peanut butter, honey and corn syrup in small saucepan and bring to boil. Stir constantly until mixture thickens slightly, about 1 minute. Pour peanut butter mixture over cereal mixture in bowl, and stir until blended. Pour into baking pan. Bake 10 minutes. Cool and cut into bars. Store in airtight container at room temperature. Makes about 10 bars. Nutrition Facts per bar: 180 Calories | 4 gr. Protein | 8 gr. fat | 22 gr. Carbohydrate

Commercial Energy Bars

Bar CaloriesProtein(g)Carbs(g) Fat(g)
Clif Bar240 10 41 4
Gatorade 260 8 46 5
Odwalla 250 7 38 7
PowerBar Performance 230 10 45 3
Balance 200 14 22 6
PR Bar 200 13 22 6
Luna 180 10 24 4.5
Nature Valley Granola Bar(2) 180 4 29 6
Nutri-Grain Cereal Bar 140 2 27 3
Fig Newtons(4) 220 2 44 5
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