Nutritious Whole Grain Energy Bars
Start your day with a burst of energy and nutrients with these Whole Grain Energy Bars. Packed with fiber-rich lentils, crunchy almonds, and sweet Craisins, these bars are perfect for a quick breakfast or a nutritious snack on the go. With a hint of cinnamon and ginger, and a touch of chocolate on top, these bars are as tasty as they are healthy. Ideal for those who live a busy lifestyle but don’t want to miss out on essential nutrients.
16
Servings
244
Calories
17
Ingredients
Ingredients
brown lentils
2 cups (cooked and rinsed)
water
5 cups (boiled)
hard red wheat flour
1 cup (none)
soft white wheat flour
1 cup (none)
rolled oats
1 cup (none)
organic coconut palm sugar
1 cup (none)
baking soda
1/2 teaspoon (none)
cinnamon
1/2 teaspoon (ground)
craisins
1 cup (dried)
whole almonds
1 cup (chopped)
crystallized ginger
2 tablespoons (finely minced)
butter
1/2 cup (melted, no salt added)
applesauce
1/2 cup (none)
eggs
2 large (lightly beaten)
vanilla extract
2 teaspoons (none)
chocolate chips
1 cup (melted)
salt
1/2 teaspoon (none)
Instructions
1
Place 5 cups of water in a large saucepan and bring to a boil. Add lentils, reduce to a gentle simmer, and cook until just tender, approximately 20 minutes. Drain and rinse with cold water. Set aside.
2
Preheat your oven to 350°F (175°C).
3
In a large mixing bowl, combine the hard red wheat flour, soft white wheat flour, rolled oats, coconut palm sugar, baking soda, cinnamon, and salt. Stir until well mixed.
4
Add the Craisins, chopped almonds, and minced crystallized ginger to the dry mixture. Stir gently to distribute evenly.
5
In another bowl, combine melted butter, applesauce, lightly beaten eggs, cooked lentils, and vanilla extract. Stir until the wet ingredients are fully integrated.
6
Gradually add the wet mixture to the dry ingredients, stirring until just combined. Avoid overmixing to ensure the bars remain tender.
7
Lightly grease a 9” x 13” baking dish. Transfer the batter into the dish and use a spatula to spread evenly across the pan.
8
Bake in the preheated oven for 35-40 minutes, or until a toothpick inserted into the center comes out clean. Allow the bars to cool completely in the pan.
9
Once cooled, cut into 16 bars. Melt the chocolate chips using a microwave or double boiler, stirring until smooth, and drizzle or spread over the bars. Allow the chocolate to set before serving or storing.
Nutrition Information
11g
Fat
32g
Carbs
6g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Nutritious Whole Grain Energy Bars?
They are nutrient-dense snack bars made with lentils, whole grains, nuts, and fruit, designed for a quick breakfast or healthy snack.
How many servings does this recipe yield?
This recipe makes 16 individual energy bars.
What is the primary protein source in these bars?
The primary protein source is brown lentils, supplemented by almonds and whole grains.
How many calories are in one bar?
Each bar contains approximately 244 calories.
How long does it take to cook the lentils?
Lentils should be simmered for approximately 20 minutes until just tender.
What temperature is used for baking?
The oven should be preheated and the bars baked at 350°F (175°C).
What types of flour are required for this recipe?
The recipe calls for 1 cup of hard red wheat flour and 1 cup of soft white wheat flour.
Can I substitute the Craisins?
While the recipe specifies Craisins, you can use other dried fruits as a substitute if preferred.
How are the almonds prepared?
The whole almonds should be chopped before being added to the dry mixture.
What liquid is used to cook the lentils?
Five cups of water are used to boil and simmer the lentils.
Is there any fruit in these bars?
Yes, the recipe includes 1 cup of Craisins and 1/2 cup of applesauce.
What type of sugar is used in this recipe?
The recipe uses 1 cup of organic coconut palm sugar.
What spices provide the flavor for these bars?
Ground cinnamon and finely minced crystallized ginger provide the main spice profile.
How do I ensure the bars remain tender?
To keep the bars tender, avoid overmixing when combining the wet and dry ingredients.
What size baking dish should I use?
A 9 inch x 13 inch baking dish is required for this recipe.
How long do the bars bake in the oven?
The bars should bake for between 35 and 40 minutes.
How can I tell if the energy bars are fully cooked?
Insert a toothpick into the center; if it comes out clean, the bars are finished baking.
When should I cut the bars into pieces?
The bars should be allowed to cool completely in the pan before being cut into 16 pieces.
How is the chocolate topping applied?
Melt 1 cup of chocolate chips and drizzle or spread them over the bars once they have cooled.
What kind of oats are used in the mixture?
The recipe specifies 1 cup of rolled oats.
Do I need to grease the baking pan?
Yes, the 9x13 inch baking dish should be lightly greased before adding the batter.
What is the preparation for the ginger?
The crystallized ginger should be finely minced into 2 tablespoons.
How many eggs are needed for this recipe?
The recipe requires 2 large eggs that have been lightly beaten.
Is there butter in these energy bars?
Yes, the recipe uses 1/2 cup of melted, no-salt-added butter.
What is the fat content per serving?
Each bar contains approximately 11g of fat.
What are the carbohydrate and protein counts per bar?
Each serving contains 32g of carbohydrates and 6g of protein.
Does this recipe include salt?
Yes, 1/2 teaspoon of salt is added to the dry ingredient mixture.
How should the chocolate chips be melted?
The chocolate chips can be melted using either a microwave or a double boiler.
What is the role of vanilla extract in the recipe?
Two teaspoons of vanilla extract are mixed into the wet ingredients to enhance the overall flavor.
Is this a good snack for an active lifestyle?
Yes, these bars are specifically designed to provide nutrients and energy for people with busy or active lifestyles.