Tropical Fruit and Nut Energy Bars
Skip the overpriced store-bought energy bars and whip up these scrumptious Tropical Fruit and Nut Energy Bars at home! Packed with nutritious ingredients like creamy peanut butter, sweet honey, and a medley of dried fruits and seeds, these bars are a delightful combination of sweetness and crunch. Coconut flakes bring the taste of the tropics, while puffed brown rice provides a satisfying crispy texture. Ideal for breakfast on-the-go, a midday snack, or an energy boost before a workout, these bars are not only easy to make but also customizable. Feel free to substitute your favorite nut butter, add chocolate chips for a treat, or mix in various nuts and seeds depending on what you have on hand. Make a batch today to keep your pantry stocked with this healthy snack option!
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Peanut butter
1 cup (Smooth or crunchy, as per preference.)
Honey
1/2 cup (Use raw for added nutrients.)
Vanilla extract
1/4 teaspoon (Use pure extract for best flavor.)
Sunflower seeds
1/3 cup (Raw or lightly toasted.)
Dried cranberries or raisins
2/3 cup (Chop if large, or use a mix.)
Sesame seeds
3 tablespoons (Optional, can toast before adding.)
Shredded coconut
1/3 cup (Unsweetened is recommended.)
Puffed brown rice cereal
3 cups (Use as-is.)
Butter
To grease pan (Any type will work.)
Chocolate or carob chips
Optional (Add to taste.)
Sliced almonds
Optional (Can toast for extra flavor.)
Instructions
1
Start by greasing an 8x8 inch baking pan with a little butter to prevent sticking.
2
In a large mixing bowl, combine 1 cup of peanut butter, 1/2 cup of honey, and 1/4 teaspoon of vanilla extract. Stir until the mixture is smooth and well-blended.
3
Add in the 1/3 cup of sunflower seeds, 2/3 cup of dried cranberries (or raisins, or a mix), 3 tablespoons of sesame seeds, and 1/3 cup of shredded coconut. Mix thoroughly until all the ingredients are evenly coated with the peanut butter mixture.
4
Gradually fold in the 3 cups of puffed brown rice cereal, ensuring even distribution without crushing the cereal.
5
For a fun activity, use your hands to mix everything together. Wetting your hands slightly will help prevent sticking and make it easier to handle the gooey mixture.
6
Transfer the mixture to your prepared baking pan and firmly press it down with your hands or a spatula to create an even layer.
7
Cover the pan and refrigerate for 2-3 hours, or until the mixture is firm enough to cut into bars.
8
Once chilled, remove from the refrigerator, cut into 12 equal bars, and serve. Enjoy your delicious, homemade energy bars!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
How should I store Tropical Fruit and Nut Energy Bars?
Store the bars in an airtight container in the refrigerator to maintain their firm texture and freshness.
Can I freeze these energy bars?
Yes, you can freeze them for up to 3 months. It is recommended to wrap them individually in parchment paper first.
Do I need to bake these bars?
No, this is a no-bake recipe that only requires mixing and chilling in the refrigerator.
What can I substitute for peanut butter?
You can use almond butter, cashew butter, or sunflower seed butter as a direct replacement.
How do I make these bars vegan?
To make them vegan, replace the honey with maple syrup or agave nectar and use coconut oil instead of butter to grease the pan.
What if the mixture is too sticky to handle?
Wetting your hands slightly with water will prevent the peanut butter and honey mixture from sticking to your skin while you press it into the pan.
Can I use a different cereal besides puffed brown rice?
Yes, puffed quinoa, crisped rice cereal, or even rolled oats can be used, though the texture will vary slightly.
How long do they need to chill before cutting?
They should be refrigerated for at least 2-3 hours, or until they are firm enough to slice without falling apart.
Should I use sweetened or unsweetened coconut?
Unsweetened shredded coconut is recommended to keep the sugar content lower and the flavor balanced.
Can I add chocolate chips?
Yes, you can fold in chocolate or carob chips for a sweeter treat.
How many bars does this recipe make?
This recipe is designed to be cut into 12 equal-sized energy bars.
Are these energy bars gluten-free?
They are naturally gluten-free as long as you ensure your puffed brown rice cereal and other add-ins are certified gluten-free.
Can I use raisins instead of dried cranberries?
Yes, you can use raisins, dried cranberries, or a medley of your favorite dried fruits.
What size pan should I use?
An 8x8 inch baking pan is the ideal size for achieving the perfect thickness for these bars.
Should the sunflower seeds be raw or toasted?
You can use either; toasted sunflower seeds will provide a deeper, nuttier flavor profile.
Can I add protein powder to this recipe?
Yes, you can mix a scoop of protein powder into the peanut butter and honey mixture before adding the dry ingredients.
Are these bars suitable for children?
Yes, these bars are a healthy, kid-friendly snack option for school lunches or after-school activities.
What can I use if I do not have vanilla extract?
You can omit the vanilla or replace it with a half teaspoon of almond extract or a pinch of cinnamon.
Can I add other nuts like almonds?
Absolutely, sliced almonds or chopped walnuts make a great addition for extra crunch.
Why do I need to press the mixture down firmly?
Pressing firmly ensures that the ingredients bond together so the bars do not crumble when you eat them.
How long do these bars last at room temperature?
They are best kept cold, but they can safely sit out for 2-4 hours if you are taking them on a hike or to the gym.
Can I use crunchy peanut butter?
Yes, both smooth and crunchy peanut butter work well depending on your texture preference.
Are sesame seeds necessary for the recipe?
Sesame seeds are optional, but they add a nice nutritional boost and a subtle crunch.
Can I use tropical fruits like dried mango?
Yes, adding chopped dried mango or pineapple enhances the tropical flavor of the bars.
Is honey the only sweetener I can use?
No, you can substitute maple syrup, agave, or brown rice syrup.
What is the benefit of using puffed brown rice?
It provides a light and crispy texture while keeping the bars gluten-free and relatively low in calories.
How should I grease the pan?
Lightly grease the pan with butter or coconut oil, or line it with parchment paper for even easier removal.
Can I add flax or chia seeds?
Yes, adding a tablespoon of flax or chia seeds is a great way to increase the fiber and Omega-3 content.
What is the best way to cut the bars cleanly?
Use a very sharp knife and wipe it clean between cuts to get the neatest edges.
Can I double the recipe?
Yes, you can double the ingredients and use a 9x13 inch pan to make a larger batch.