Energy bars

Author: Megan Cameron-Lee

Photographer: Mark O'Meara

First published: Mar 2018

The best dairy-free muesli bars around, these are the perfect lunchbox snack and are so easy to make.

Serves: 16 (makes 16 bars)

Time to make: 30 mins

Total cost: $7.20 / $0.45 per serve

(at time of publication)

Ingredients

More weights & measures

½ cup mixed nuts, roughly chopped
¼ cup mixed seeds
2 cups rolled oatsoatmeal uncookedX
½ cup dried fruit, roughly chopped
½ cup nut butter
2 tablespoons honey
1 egg, lightly beaten

Instructions

Preheat oven to 160°C. Line a large baking tray and a 20x20cm square baking tin with baking paper.
Spread nuts and seeds over the prepared baking tray. Bake for 5–10 minutes, or until just golden.
In a bowl combine oats, toasted nuts and seeds and dried fruit. Make a well in the centre then add nut butter, honey and egg. Mix until all ingredients are well moistened.
With a wet hand, gently press mixture into prepared baking tin and bake for 20–25 minutes.
Remove from oven and cool completely in tin. Cut into 16 bars.

Variations

Use the basic energy bar recipe, then pick which variation excites your taste buds.

Carrot cake bars

Time to make: 25–30 minutes

Mixed nuts: Use walnuts
Mixed seeds: Use linseeds
Dried fruit: Use 1/3 cup chopped dried dates
Nut butter: Use almond butter
Add: 1/2 cup finely grated carrot (squeezed to remove excess liquid), 1 teaspoon vanilla extract, 1 teaspoon cinnamon and 1/2 teaspoon nutmeg in step 3

Dairy free
600kJ/142cal, 4g protein, 8g total fat, 1g sat fat, 15g carbs, 5g sugars, 3g fibre, 20mg sodium, 50mg calcium, 1.5mg iron

Choc-peanut bars

Time to make: 20–25 minutes

Mixed nuts: Use peanuts
Mixed seeds: Use sunflower seeds
Nut butter: Use peanut butter
Omit: Dried fruit
Increase: Honey to 3 tablespoons
Once baked: Drizzle bar with 50g melted 70% dark chocolate

Dairy free
640kJ/154cal, 6g protein, 9g total fat, 2g sat fat, 10g carbs, 5g sugars, 2g fibre, 10mg sodium, 20mg calcium, 1.5mg iron

Vanilla and cranberry bars

Time to make: 20 minutes

Mixed nuts: Use pistachios
Mixed seeds: Use pumpkin seeds
Dried fruit: Use dried cranberries
Nut butter: Use almond butter
Add: 2 teaspoons vanilla extract to mixture in step 3

Dairy free
570kJ/137cal, 5g protein, 7g total fat, 1g sat fat, 15g carbs, 5g sugars, 3g fibre, 20mg sodium, 40mg calcium, 1.5mg iron

HFG tip

Note: Costings and nutrition information apply to basic recipe only.

Nutrition Info (per serve)

Calories 147cal

Kilojoules 610kJ

Protein 5g

Total fat 8g

–Saturated fat 1g

Carbohydrates 15g

–Sugars 6g

Dietary fibre 2g

Sodium 10mg

Calcium 30mg

Iron 1.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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