Energy Bars
Published Jan. 1, 2024
- Total Time
- 1½ hours
- Prep Time
- 10 minutes
- Cook Time
- 45 minutes, plus cooling
- Rating
- Comments
- Read comments
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Ingredients
- Nonstick cooking spray
- 2large eggs
- ¼cup/65 grams maple syrup
- ½teaspoon coarse kosher or sea salt, plus more for sprinkling
- ¼cup/32 grams whole wheat flour
- ½teaspoon ground cinnamon
- 1½cups/138 grams coarsely chopped walnuts, pecans, pistachios or a combination
- 1½cups/245 grams coarsely chopped dates, dried apricots, dried cranberries or a combination
Nutritional analysis per serving (10 servings)
172 calories; 8 grams fat; 1 gram saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 2 grams polyunsaturated fat; 23 grams carbohydrates; 3 grams dietary fiber; 15 grams sugars; 5 grams protein; 112 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Heat oven to 350 degrees. Using cooking spray, grease an 8-inch square metal baking pan. Line the bottom and sides with foil or parchment paper and grease the foil.
- Step 2
In a large bowl, whisk the eggs, syrup and salt until smooth. Add the flour and cinnamon and whisk until smooth. Add the nuts and dried fruit and mix until evenly coated, then spread in an even layer in the pan.
- Step 3
Bake until set and golden brown, about 30 minutes. When you press the top, it should feel firm. Immediately sprinkle lightly with salt.
- Step 4
Cool completely in the pan on a rack. Use the foil to slide the slab out of the pan; discard the foil. Cut in half, then cut each half into 5 bars. The bars can be kept in an airtight container for up to a week at room temperature or up to a month in the freezer.
Private Notes
Comments
I loved the idea of these bars but am always looking to reduce the glycemic load of treats. Given how others commented on wanting to reduce sugar and eliminate gluten, I'm pleased to share my experiment that turned out quite well. I used 2 T of maple syrup and added 2 T of hazelnut butter, swapped out the wheat flour for almond flour, and reduced the dried fruit by 1/2 C making up the difference with a mixture of pumpkin and sunflower seeds. Very tasty and just sweet enough!
I made these for something to do on a rainy day. They turned out well and I really liked having them around for a snack. People have such high expectations for everything these days. No these energy bars won’t change your life. Keep an eye on the oven after 20 minutes and do whatever you want with the spray. I thought they were enjoyable to make and eat, and they looked pretty with all the colorful dried fruits.
Within 10 mins of baking this began to burn. I’d advise either using a lower oven temp or less cooking time (the 10 mins held together quite well).
I made this using dried cherries from Costco, raisins and pecans. They were delicious!!! This time I will add pistachios with the pecans. I used them as quick bites during a full day , 9-4 , weekend of ballet classes. With each jete and pirouette I thanked the Genevieve Ko.
In case you're wondering, you can sub finely grated apple (essentially homemade apple sauce) for the maple syrup and homemade oat flour for the whole wheat flour. Used pistachios and dates and they came out well, though maybe will try to add a bit of coconut next time.
Didn’t have wheat flour so I used 1/4 cup oat bran and 2 tablespoons ground flaxseed. Also added about a tablespoon of peanut butter coz I love it. Turned out great!!