100 lb. Club - Good energy bar recipe?




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KidsLibrarylady
05-01-2008, 11:35 AM
(Excuse the cross posting)

Does anyone have a recipe they like for an energy bar? I would like something to nibble on between meals that isn't full of sugar and doesn't involve a wrapper-- I am trying to lessen my trash, I know that is a bit odd. :) I like flaxseed and wheatgerm, etc. so the more chocked full of healthy stuff the better. Thanks so much!


fiberlover
05-01-2008, 11:44 AM
These bars (http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_31336,00.html) from Alton Brown are pretty good, you can run the stats through the recipe calculator. They are a bit crunchy, you might want to play with the recipe a bit.

bigtxmomma
05-01-2008, 11:54 AM
I love Heidi Swanson's recipe for power bars. She uses brown rice syrup instead of full sugar, which makes them not as sweet and lower on the gylcemic index. You could add protein powder or ground flax very easily. I love the ginger in it -- it's very flavorful.

Ingredients:
1 tablespoon coconut oil (this is basically just to grease the pan so you could conceivably replace it with a healthy nut or vegetable oil)
1 1/4 cups rolled oats
3/4 cup walnuts or nut of your choice(toasted and chopped)
1/2 cup flaked almonds or nut of your choice (toasted)
1/2 cup oat bran
1 1/2 cups crisped brown rice cereal
1 cup chopped dried fruit (cranberries, blueberries, etc)
3 tablespoons finely chopped crystallized ginger
1 cup brown rice syrup
1/4 cup unrefined cane sugar
1 teaspoon pure vanilla extract
1/2 teaspoon fine grain sea salt

Method:
- First grease a 9" x 13" baking pan with the coconut oil
- In a bowl gather the next seven dry ingredients.
- In a small saucepan stir together the remaining ingredients over a medium heat until they start to bubble and boil and thicken slightly.
- Pour the hot liquid in with the dry ingredients and mix until they are fully coated in the syrup.
- press down the mixture in the baking pan and leave to cool.
- cut into bars before serving


cheetara
05-01-2008, 01:19 PM
These are VERY popular on another WW site!

Energy Bars revisited

I have, over time, played with this recipe. I have included below the basic recipe and then some of the variations. Be careful to look at the points. Some of them are 3 points. Each is better than the next and the variations you can come up with are only limited by your imagination. Any of the three point bars can be brought into the 2 point range by cutting them into 18 bars instead of 15. When cut in 15, they are quite large. I intended it that way so you could use them as a meal subsitute if necessary. The more you add into them, the more I think they should be cut into 18 whether they are 2 points or 3 because they are just very filling.

Remember a couple of simple rules, unless it is for dietary reasons, DO NOT remove the flours, flax seeds, oatmeal, or craisins from the recipe or you will not get the full benefit of the bars. For women especially, the flax and cranberries are full of rewards for us. If you add other fruit, add it along with the craisins in the amount specified in the variation recipes. You can add any that you like.

You can easily omit the Splenda from the recipe. It isn't necessary and is only there to add more sweetness for people who want to eat this as sweet snack or children. I find that they like the sweeter versions better.

The other simple rule is to use the wax paper technique and when you take them out of the oven, let them cool for 10 minutes. Then, grab the wax paper and pull the whole batch out of the pan. Flip it upside down on a cutting board, remove the wax paper and let them cool. They are easier to cut upside down and unless you just have to have one warm from the oven, the chips don't ooze all over the place once they are cooled.

They refrigerate well for at least 3 weeks and they freeze beautifully.


NOTES : With nuts, any of the varieties listed, the bars are 3 points per bar.

Cybergranny's Energy Bars
Servings: 16
Points per serving: 2

1 cup whole wheat flour
1/4 cup soy flour
1 cup rolled oats
1/2 cup brown sugar, packed
1/2 teaspoon baking soda
1 cup applesauce, unsweetened
1 egg
1 teaspoon vanilla extract
3 tablespoons flax -- ground or shaved
1 cup dried cranberries

Combine flours, oatmeal, brown sugar and soda; add applesauce, egg, and vanilla. Mix well. Add flax and cranberries and pour in a 13 x 9 pan sprayed with no calorie cooking spray. Bake at 350° for 20 to 25 minutes. Cool and cut into 16 bars. Do not overcook.

**I like to bake these in a glass cake pan at 325° for 25 minutes**

Per Serving: 119 Calories; 1g Fat; 2g Protein; 24g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 44mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Using 1/4 cup egg beaters:
Per Serving: 117 Calories; 1g Fat; 2g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.


Variations...

Energy Bars I
Servings: 16
Points per serving: 2

1 cup whole wheat flour
1/4 cup soy flour
1 cup rolled oats
1/2 cup brown sugar, packed
1/2 teaspoon baking powder
1 cup applesauce, unsweetened
1 egg
2 teaspoons vanilla extract
3 tablespoons flax -- ground or shaved
1 cup dried cranberries
1/4 cup splenda -- granular
1 teaspoon cinnamon

Combine flours, oatmeal, brown sugar and soda; add applesauce, egg, and vanilla. Mix well. Add flax and cranberries and pour in a 13 x 9 pan sprayed with no calorie cooking spray. Bake at 350° for 20 to 25 minutes. Cool and cut into 16 bars. Do not overcook.

**I like to bake these in a glass cake pan at 325° for 25 minutes**

Per Serving: 122 Calories; 1g Fat; 2g Protein; 24g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 20mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Using 1/4 cup egg beaters:
Per Serving: 120 Calories; 1g Fat; 2g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.


Energy Bars II
Servings: 16
Points per serving: 2.5

1 cup whole wheat flour
1/4 cup soy flour
1 cup rolled oats
1/2 cup brown sugar, packed
1/2 teaspoon baking powder
1 cup applesauce, unsweetened
1 egg
1 teaspoon vanilla extract
3 tablespoons flax -- ground or shaved
1 cup dried cranberries
1/4 cup splenda -- granular
1 teaspoon cinnamon
1/4 cup cinnamon chips

Combine flours, oatmeal, brown sugar and soda; add applesauce, egg, and vanilla. Mix well. Add flax and cranberries and pour in a 13 x 9 pan sprayed with no calorie cooking spray. Bake at 350° for 20 to 25 minutes. Cool and cut into 16 bars. Do not overcook.

**I like to bake these in a glass cake pan at 325° for 25 minutes**

Per Serving: 141 Calories; 2g Fat; 3g Protein; 27g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 28mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Using 1/4 cup egg beaters:
Per Serving: 139 Calories; 2g Fat; 3g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 30mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.


Energy Bars III
Servings: 16
Points per serving: 2.5

1 cup whole wheat flour
1/4 cup soy flour
1 cup rolled oats
1/2 cup brown sugar, packed
1/2 teaspoon baking powder
1 cup applesauce, unsweetened
1 egg
1 teaspoon vanilla extract
3 tablespoons flax -- ground or shaved
1 cup dried cranberries
1/4 cup splenda -- granular
1 teaspoon cinnamon
1/4 cup chocolate mini morsels

Combine flours, oatmeal, brown sugar and soda; add applesauce, egg, and vanilla. Mix well. Add flax and cranberries and pour in a 13 x 9 pan sprayed with no calorie cooking spray. Bake at 350° for 20 to 25 minutes. Cool and cut into 16 bars. Do not overcook.

**I like to bake these in a glass cake pan at 325° for 25 minutes**

Per Serving: 138 Calories; 2g Fat; 2g Protein; 26g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 20mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Using 1/4 cup egg beaters:
Per Serving: 136 Calories; 2g Fat; 2g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.


Energy Bars IV
Servings: 16
Points per serving: 2.5

1 cup whole wheat flour
1/4 cup soy flour
1 cup rolled oats
1/2 cup brown sugar, packed
1/2 teaspoon baking powder
1 cup applesauce, unsweetened
1 egg
1 teaspoon vanilla extract
3 tablespoons flax -- ground or shaved
1 cup dried cranberries
1/4 cup splenda -- granular
1 cup dried apricots -- diced
1/2 cup sweetened coconut flakes
1/2 teaspoon almond extract

Combine flours, oatmeal, brown sugar and soda; add applesauce, egg, and vanilla. Mix well. Add flax and cranberries and pour in a 13 x 9 pan sprayed with no calorie cooking spray. Bake at 350° for 20 to 25 minutes. Cool and cut into 16 bars. Do not overcook.

**I like to bake these in a glass cake pan at 325° for 25 minutes**

Per Serving: 151 Calories; 2g Fat; 3g Protein; 30g Carbohydrate; 3g Dietary Fiber; 12mg Cholesterol; 26mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Using 1/4 cup egg beaters:
Per Serving: 149 Calories; 2g Fat; 3g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 28mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.


* Exported from MasterCook *

Cybergranny's Energy Bars - Apricot

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour, whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar
1/2 teaspoon baking soda
1 cup applesauce, unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites
1 teaspoon almond extract
3 tablespoons flax seeds -- ground
1/4 teaspoon salt
1 cup dried cranberries
1/2 cup dried apricots -- chopped
1/3 cup white chocolate chips

See directions for Cybergranny's Energy Bars, Basic

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 121 Calories; 3g Fat (21.0% calories from fat); 4g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : These bars are 2 points apiece.



* Exported from MasterCook *

Cybergranny's Energy Bars - Pineapple

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour -- whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar -- packed
1/2 teaspoon baking soda
1 cup applesauce -- unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg
or 2 egg whites
1 teaspoon vanilla extract
3 tablespoons flax seeds -- ground
1 cup dried cranberries
1/3 cup white chocolate chips
1/4 teaspoon salt
1/2 cup dried pineapple -- chopped
1/3 cup coconut flakes

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

Line a 13x9 pan with wax paper, folding it up over the sides of the pan
to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

If you use a glass pan, reduce the oven temperature to 325°.

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

Description:
""There are so many variations to this recipe, you are limited only by your imagination!""

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 145 Calories; 4g Fat (21.1% calories from fat); 4g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 98mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : These bars are 3 points per serving.



* Exported from MasterCook *

Cybergranny's Energy Bars - with Apples

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour -- whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar -- packed
1/2 teaspoon baking soda
1 cup applesauce -- unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg
or 2 egg whites
1 teaspoon vanilla extract
3 tablespoons flax seeds -- ground
1 cup dried cranberries
1/3 cup chocolate chips -- a great sub is cinnamon chips for the chocolate, no change in point value
1/4 teaspoon salt
1/2 cup dried apples -- chopped

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

If you use a glass pan, reduce the oven temperature to 325°.

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

Description:
""There are so many variations to this recipe, you are limited only by your imagination!""
S(Internet Address):
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 122 Calories; 3g Fat (20.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 89mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : These bars are 2 points each.



* Exported from MasterCook *

Cybergranny's Energy Bars -Blueberry

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour -- whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar -- packed
1/2 teaspoon baking soda
1 cup applesauce -- unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg
or 2 egg whites
1 teaspoon vanilla extract
3 tablespoons flax seeds -- ground
1 cup dried cranberries
1/3 cup chocolate chips
1/4 teaspoon salt
1/2 cup dried blueberries

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

If you use a glass pan, reduce the oven temperature to 325°.

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

Description:
""There are so many variations to this recipe, you are limited only by your imagination!""
S(Internet Address):
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 137 Calories; 3g Fat (18.5% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : These bars are 3 points per bar.



* Exported from MasterCook *

Cybergranny's Energy Bars, Basic

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour, whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar -- packed
1/2 teaspoon baking soda
1 cup applesauce, unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites
1 teaspoon vanilla extract
3 tablespoons flax seeds -- ground
1 cup dried cranberries
1/3 cup chocolate chips
1/4 teaspoon salt

Combine flours, oatsl, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips.

Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry.

If you use a glass pan, reduce the oven temperature to 325°.

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.

Description:
"There are so many variations to this recipe, you are limited only by your imagination!"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 106 Calories; 3g Fat (23.4% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : These incredible bars are 2 points per serving!



* Exported from MasterCook *

Cybergranny's Energy Bars, Basic with Nuts

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup flour -- whole-grain wheat
1/4 cup soy flour
1 cup rolled oats
1/4 cup Splenda
1/4 cup brown sugar -- packed
1/2 teaspoon baking soda
1 cup applesauce -- unsweetened
1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg
or 2 egg whites
1 teaspoon vanilla extract
3 tablespoons flax seeds -- ground
1 cup dried cranberries
1/3 cup chocolate chips
1/4 teaspoon salt
1/3 cup walnuts -- chopped, or pecans, or almonds

Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture into a zip bag and freeze

until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and

vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the

sides of the pan sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray.

Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°.

This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans.


Description:
""There are so many variations to this recipe, you are limited only by your imagination!""

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 132 Calories; 4g Fat (29.1% calories from fat); 4g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.


CG bars, pumpkin walnut

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : Breads Cookies
Snacks

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 c whole wheat flour
1/4 c soy flour
3 Tbsps flax seed -- ground
1 c rolled oats
1/2 tsp baking soda
1/4 c sugar
1/4 tsp salt
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp cloves
1 c pumpkin
1 whole egg
1 c craisins -- sweetened dried cranberries
1/3 c chopped walnuts

Combine flours, oats, flax seed, baking soda, salt, sugar, and spices.

Add pumpkin and egg. Add 1-2 Tbsp. water if it seems too stiff.

Fold in craisins and walnuts.

Line 9x13 pan with waxed paper, leaving extra at the ends to use as
"handles" later. Spread mixture in pan, as evenly as possible. This stuff
doesn't rise (much).

Bake at 350 for 20 minutes. Do not overbake or it will be too dry

Cool in pan 10 minutes. Turn out onto large cutting board. Remove wax
paper. Cut into 15 bars. Place bars on cooling rack to finish cooling.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 126 Calories; 3g Fat (22.7%
calories from fat); 4g Protein; 22g Carbohydrate; 3g Dietary Fiber; 12mg
Cholesterol; 83mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Weight Watchers: 2 Points per bar.

Dry ingredients can be mixed in advance and frozen in plastic bags.