In today’s fast-paced world, finding a quick, healthy snack that doesn’t compromise on flavor can be challenging. Whether you’re on the go or need a quick energy boost, these No-Bake Protein-Free Energy Bars are a perfect solution. Packed with nutritious ingredients like nuts, seeds, and a hint of dark chocolate, these bars are a guilt-free indulgence. Best of all, they require no baking, meaning you can prepare them in just a few minutes without heating the kitchen. Let’s explore how to create these delicious energy bars that will leave you feeling satisfied and energized.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Ingredients :
Bar Recipe Ingredients
- 140 grams (about 3.5 oz) of peanuts
- 200 grams (7 oz) of oat flakes
- 30 grams (1 oz) of pumpkin seeds
- 30 grams (1 oz) of sunflower seeds
- 40 grams (1.4 oz) of almonds
- 1 tablespoon of flaxseeds
- 2 tablespoons of honey, with a little extra for flavor
- 50 grams (1.7 oz) of sugar-free dark chocolate
- Parsley, if desired
Extra Ingredients for a No-Bake Recipe
- 1/4 cup of coconut oil
- 15 grams (0.5 oz) of coconut flakes
Instructions :
Step 1: Prepare the Ingredients
Grind the Peanuts:
- Pulverize 100 grams of peanuts until they are finely ground into crumbs. You can use a food processor for this step. The ground peanuts will provide a natural, nutty base for the bars, adding both flavor and texture.
Toast the Oats:
- Cook 200 grams of oat flakes in a skillet over medium heat until they turn golden brown. This step enhances the oats’ flavor and adds a pleasant crunch. Once toasted, set the oats aside to cool.
Get the Nuts and Seeds Ready:
- In the same skillet, lightly toast 30 grams of pumpkin seeds, 30 grams of sunflower seeds, and 40 grams of almonds until they release their natural oils and become fragrant. This will add depth to the flavor profile of your energy bars.
Mix the Dry Ingredients:
- In a large mixing bowl, combine the crushed peanuts, toasted oats, pumpkin seeds, sunflower seeds, almonds, and 1 tablespoon of flaxseeds. Stir well to ensure even distribution of all ingredients.
Step 2: Combine All the Ingredients
Add the Honey:
- Pour in 2 tablespoons of honey and mix thoroughly. The honey acts as a natural sweetener and binder, giving the bars their chewy texture. If the mixture seems too dry, add a little extra honey until you achieve a thick consistency that holds together.
Incorporate Coconut Oil and Flakes:
- Stir in 1 tablespoon of coconut oil and 15 grams of coconut flakes. The coconut oil adds a subtle tropical flavor and helps to bind the ingredients, while the coconut flakes add a pleasant crunch.
Step 3: Form the Bars
Shape the Bars:
- Line a baking dish with parchment paper. Press the mixture firmly into the dish using your hands or the back of a spoon. You can shape them into bars or rounds, depending on your preference. Adjust the thickness to your liking, but make sure the mixture is compacted well to hold its shape.
Step 4: Coat with Chocolate
Melt the Chocolate:
- Place 50 grams of sugar-free dark chocolate in a microwave-safe bowl. Microwave in 30-second intervals, stirring in between until the chocolate is smooth and fully melted.
Coat the Bars:
- Once the bars are shaped, drizzle the melted chocolate over them, ensuring an even coating. For a touch of sophistication, sprinkle salt flakes over the chocolate before it sets.
Step 5: Chill the Bars
Set the Bars:
- Place the bars in the refrigerator for at least 15 minutes to allow them to firm up. Chilling helps the chocolate set and enhances the flavors.
Serving Suggestions
- These energy bars are perfect for a quick snack or when you’re craving something sweet. Pair them with your favorite hot beverage for a delightful mid-afternoon treat.
- They are also ideal for hiking trips, office snacks, or post-workout replenishment.
Tips for Success
- Mix Thoroughly: Ensure that all ingredients are well combined before pressing the mixture into the mold. This ensures an even distribution of flavors and textures.
- Use Quality Chocolate: For a more decadent experience, opt for high-quality dark chocolate. It will enhance the taste and provide a luxurious feel.
- Customize to Taste: Feel free to experiment with other ingredients like dried fruits, different nuts, or even a pinch of cinnamon for added flavor.
Health Benefits
- Peanuts: These bars contain peanuts, which are rich in heart-healthy fats and essential nutrients that can boost energy levels and promote satiety.
- Oats: A great source of carbohydrates and fiber, oats provide a sustained energy release, keeping you fueled throughout the day.
- Seeds: Pumpkin, sunflower, and flaxseeds are packed with omega-3 fatty acids, antioxidants, and essential minerals that support overall health.
Nutritional Information
- These energy bars are vegetarian-friendly and can easily be adapted for gluten-free diets by using certified gluten-free oats.
- They are naturally sweetened, making them a healthier alternative to store-bought snacks loaded with refined sugars.
Why You’ll Love This Recipe
- Quick and Easy: Ready in just 30 minutes, these no-bake bars are a hassle-free snack option that doesn’t require an oven.
- Delicious and Satisfying: The combination of crunchy nuts, chewy oats, and rich chocolate creates a satisfying texture and flavor profile.
- Impressive Presentation: These bars are not only delicious but also visually appealing, making them a great homemade gift or party snack.
Conclusion :
These No-Bake Protein-Free Energy Bars are the ultimate snack for busy individuals who crave something healthy yet indulgent. Their nutty texture and rich chocolate taste make them a hit with both adults and kids alike. Give them a try, and you’ll be showered with compliments from friends and family. Enjoy these delightful energy bars that offer a perfect balance of taste and nutrition!
Source of the picture : Barbara O’Neill Lectures
