Looking for an easy, natural energy bar? Here it is! These are my favorite homemade bars to make since they require no baking, are full of healthy fats to keep me full through a workout, and are made with unrefined ingredients!
1 ½ cups cashews
3 large Tbsp. raspberry preserves
1 Tbsp. chia seeds
2 tsp. flax seeds
1/3 cup + 2 Tbsp. coconut flakes
2/3 cup + 2 Tbsp of dried blueberries
In a food processor or high powered blender, combine the cashews and dates. Pulse until the nuts have started to breakdown, and then blend on high until a paste forms.Add in the raspberry preserves, chia seeds, flax seeds, and coconut. Pulse until the ingredients are combined.
Using spatula, fold in the dried blueberries. Line a square baking pan with parchment paper. Scoop out the date mixture. Press the mixture down evenly filling the pan.Top with 1 Tbsp. of coconut flakes and 1 Tbsp. of dried blueberries. Fold over the additional parchment paper and press the toppings in.
Place in the refrigerator for at least 6 hours.
Remove from the fridge and slice into bars. Store individually in small bags or wrapped in parchment paper in a container in the refrigerator.
Key Nutrients and tricks:
- These are a great alternative to energy bars! They are low in refined sugar, but provide a natural source of simple carbohydrates for quick energy.
- If the mixture seems too sticky, add in additional cashews.
- Variations of this recipe can be made using different preserves, jams, dried fruit, and seeds.
- Dates are an excellent source of potassium, an electrolyte needed to help regulate fluid and sodium levels in the body. Since athletes sweat a lot, it is important to replenish electrolytes to prevent cramping.
- Dates are high in fiber, especially beta-glucan. This type of fiber can help regulate blood sugar levels and slow the digestion of food in the stomach keeping you fuller for longer! This is a perfect way to stay fueled during a workout without feeling weighed down.
- I love to add toasted oats to the bottom of the pan before I add the date mixture. This keeps it from sticking and provides an extra boost of fiber and texture.