How to Make Homemade Energy Bars

Make your own energy bars to take along with you when backpacking.

Containing grains, nuts and fruit, energy bars are a versatile snack that can even function as a mini-meal, as they have the necessary protein, carbohydrates, fat and fiber to satisfy diverse nutritional requirements. Energy bars are great to bring along on outdoor adventures because they last long and pack easily. They also make an ideal pre-race energy boost for athletes. Energy bars are categorized as activity, endurance, meal replacement, protein or organic, depending on their ingredients and nutritional profile.

Things You'll Need

• 1/2 cup dry roasted unsalted peanuts
• 1/2 cup roasted sunflower seeds
• 1 cup raisins or cranberries
• 1 cup chopped cherries
• 2 cups rolled or instant oats
• 2 cups toasted rice cereal
• 1/2 cup creamy or crunchy natural peanut butter
• 1/2 cup packed brown sugar
• 1/2 cup light corn syrup
• 1 tsp. vanilla extract
• Cooking spray
• Plastic wrap
• Large bowl
• Microwave safe bowl
• Spoon
• Microwave
• 9-inch-by-13-inch baking pan

Instructions

1. Coat a 9-inch-by-13-inch baking pan with cooking spray.

2. Combine peanuts, sunflower seeds, raisins (or cranberries), cherries, oats and rice cereal in a large bowl.

3. Combine peanut butter, brown sugar and corn syrup in a microwave safe bowl. Place bowl in microwave and cook on high for 1 to 2 minutes or until mixture is bubbling. Add vanilla. Stir until blended.

4. Pour the peanut butter mixture from Step 3 over the dry ingredients from Step 2. Stir until mixture is well-coated.

5. Transfer mixture to the baking pan. Coat your fingers with cooking spray and press firmly down on the mixture. Let stand for approximately 1 hour until the mixture hardens. Cut into 16 bars.

6. Wrap bars individually in plastic wrap.

Tips & Warnings

• Keep energy bars at room temperature for up to one week or freeze them for up to one month. If freezing, thaw them at room temperature until soft.

References

• Active.com: How to Make Homemade Energy Bars

Resources

• "Raw Energy"; Stephanie L. Tourles; 2009