Delicious and Healthy No-Sugar Energy Bars

Welcome, friends! Today, we’re going to prepare a batch of incredibly tasty and nutritious energy bars that are perfect for a quick breakfast, a mid-day snack, or a pre-workout boost. These bars are packed with wholesome ingredients, and the best part? There’s no added sugar. With a combination of oats, nuts, dried fruits, and dark chocolate, they provide a satisfying crunch and a burst of energy without compromising on taste. Let’s dive into this simple yet delicious recipe that you can whip up in just a few minutes.

Ingredients

• Oatmeal: 80 g (2.8 oz)
• Raisins: 100 g (3.5 oz)
• Walnuts: 80 g (2.8 oz), finely chopped
• Dried Apricots: 100 g (3.5 oz), finely chopped
• Banana: 1, ripe
• Dark Chocolate (Sugar-Free): 160 g (5.6 oz)
• Vegetable Oil: 1 teaspoon

Instructions

1. Prepare the Dry Ingredients:
   • Begin by finely chopping the walnuts and dried apricots. This ensures that they mix evenly throughout the bars and that each bite is packed with flavor.
   • In a large mixing bowl, combine the oatmeal, raisins, chopped walnuts, and dried apricots. Stir them together so that all the dry ingredients are well mixed.
2. Prepare the Banana Mixture:
   • Peel the banana and mash it thoroughly until it becomes a smooth puree. This will act as the binding agent for the bars and add natural sweetness.
   • Add the mashed banana to the dry ingredients. Mix well, ensuring that all the ingredients are fully incorporated and the banana is evenly distributed. The mixture should be somewhat sticky but manageable.
3. Transfer to Baking Pan:
   • Line a 25×15 cm (10×6 inch) baking pan with parchment paper. This prevents the bars from sticking and makes it easier to remove them once they’re baked.
   • Press the mixture evenly into the prepared pan. Use a spatula or the back of a spoon to compact it firmly, ensuring an even surface. This helps the bars hold their shape after baking.
4. Bake the Bars:
   • Preheat your oven to 180°C (356°F). Place the pan in the preheated oven and bake for 20 minutes. The bars should become golden brown and firm to the touch. Keep an eye on them to avoid overbaking, as you want them to stay chewy.
5. Prepare the Chocolate Coating:
   • While the bars are baking, melt the dark chocolate. You can do this using a double boiler, microwave, or any other convenient method. If using a microwave, heat in short bursts of 20 seconds, stirring in between until fully melted.
   • Add 1 teaspoon of vegetable oil to the melted chocolate. This helps to smooth the chocolate and make it easier to spread.
6. Finish the Bars:
   • Once the bars are baked, remove them from the oven and let them cool in the pan for about 10 minutes.
   • Pour the melted chocolate over the bars, spreading it evenly with a spatula. The chocolate adds a delicious finishing touch and makes the bars even more indulgent.
   • Transfer the pan to the refrigerator and let it chill for at least 40 minutes. This allows the chocolate to set and the bars to firm up.
7. Cut and Serve:
   • After chilling, lift the bars out of the pan using the parchment paper and transfer them to a cutting board.
   • Cut into pieces of your desired size. These bars can be stored in an airtight container in the refrigerator for up to two weeks, or you can freeze them for longer storage.

Cooking Tips

• Banana Ripeness: Ensure your banana is ripe for the best flavor and sweetness. Overripe bananas work best as they are softer and sweeter.
• Mix Thoroughly: Mix the ingredients thoroughly to ensure the banana evenly coats the dry ingredients, which helps in binding the bars together.
• Compact the Mixture: Press the mixture firmly into the pan to ensure the bars hold their shape and don’t crumble when cut.
• Even Baking: Check the bars towards the end of the baking time to ensure they are evenly cooked. They should be golden brown and firm, not soft.

Nutritional Benefits

• Oatmeal: Provides a great source of dietary fiber, which aids in digestion and helps to maintain steady blood sugar levels. Oats are also rich in antioxidants and vitamins.
• Raisins: Packed with iron, potassium, and antioxidants, raisins add natural sweetness and energy to the bars.
• Walnuts: High in omega-3 fatty acids, walnuts support heart health and provide a good source of protein and essential vitamins.
• Dried Apricots: Rich in vitamin A and iron, dried apricots support eye health and help in maintaining healthy red blood cells.
• Banana: Offers a quick energy boost and is high in potassium, which is essential for heart health and muscle function.
• Dark Chocolate: Contains antioxidants and has less sugar than milk chocolate, making it a healthier option that can also boost mood and brain function.

Why You’ll Love This Recipe

• Quick and Easy: This recipe is straightforward and can be prepared in just a few minutes. The baking time is relatively short, making it a convenient option for busy schedules.
• No Added Sugar: Utilizing the natural sweetness of bananas and raisins, this recipe avoids added sugars, making it a healthier choice.
• Customizable: Feel free to adjust the ingredients to your liking. Add other nuts, seeds, or dried fruits to make the bars unique to your taste.
• Versatile Snack: These bars are perfect for a quick breakfast, an on-the-go snack, or a pre-workout boost. They are also great for kids and adults alike.

Dietary Information

• Gluten-Free: Oats are naturally gluten-free, but ensure that the oats you use are certified gluten-free if you have celiac disease or a gluten intolerance.
• Vegan: This recipe is vegan-friendly as it doesn’t contain any animal products. The chocolate can be confirmed vegan if it meets your dietary needs.

Why This Recipe Works

The combination of ingredients in this recipe ensures a balance of flavors and textures. The oats provide a hearty base, while the dried fruits add natural sweetness and chewiness. The walnuts contribute a satisfying crunch, and the dark chocolate coating adds an indulgent touch without overpowering the bars. By baking the mixture and then topping it with melted chocolate, the bars are both delicious and nutritious. The cooling time allows the chocolate to set, creating a perfect bar that holds together well.

Conclusion

These No-Sugar Energy Bars are a fantastic addition to your snack repertoire. They combine wholesome ingredients to create a treat that’s both healthy and satisfying. With their delightful texture and rich flavor, they are perfect for any time of the day. Enjoy making and sharing these bars with friends and family, and savor the benefits of a tasty, nutritious snack that you can feel good about.