Easy-to-Make Energy Bars

Sometimes deciding on something to eat before and after a workout is tough. You don't want something too heavy, but you NEED the energy to make you sweat on that stepper machine or in the weight room. I created an EXCELLENT recipe for homemade energy bars. Loaded with protein and good carbs!


There are tons of variations that you can do with this, but this is how I made mine. There's a list of possible substitutes following the recipe.


2 cups dry cereal (I used 1 1/2 cup Special K Blueberry + 1/2 cup All-Bran Buds)
3/4 cup almonds
3/4 cup dried fruit
2 tbsp whole wheat flour
1/4 cup sugar
1/2 tsp salt
2 egg whites


1. Preheat oven to 300. Line an 8x8 (or 9x9) pan with tin foil. Spray foil with cooking spray. Lightly sprinkle some flour over the spray.
2. Crush up cereal and chop up almonds and dried fruit. Mix in a bowl with flour.
3. In a small bowl, whisk together the salt, sugar and egg whites until the salt and sugar dissolve.
4. Pour the egg white mixture into the cereal mixture and mix well.
5. Put the mixture into the pan. Spread and flatten it out. It might be kinda sticky, so be careful! (And don't forget to lick your fingers... yummmyyy!)
6. Bake those bad boys for about 45-60 mins, until it's dry to the touch (I took mine out at 50 mins).
7. When you take it out of the oven, let it cool. Probably about 30 mins.
8. Once cooled, cut it up into bars/squares! The recipe can make about 18 squares, but of course you can make more or less.

My batch made about 18 servings (they're not all in the picture). Each one is about 100 good-for-you calories, packed with protein and fibre!


As for substitutes...
For the cereal - use whatever you have! I'm sure Rice Krispies work great, even Cheerios. I just wanted something sweet to satisfy my MASSIVE sweet tooth. Ooh, granola or oatmeal would be total yum too!
For the almonds - use any nuts! Peanuts are the obvious alternative, but pecans and walnuts would be wicked too. Sunflower, pumpkin, and other seeds are more options.
Dried fruit - raisins or craisins would be delish! I just happened to have a bag of dried fruit trail mix, so I used that.
You may also want to consider adding vanilla extract, cinammon, cocoa, or ginger depending on your taste buds!
Throw in some protein powder in there to make it an EXTRA high protein snack.


Try it out. Either as a quick breakfast, or as an afternoon energy boost. 


:)