These homemade energy bars are made of just fruit and oats.
They have a wonderful tropical flavor. Most energy bar recipes call for
highly processed protein powder and some kind of concentrated
sweetener. These are more healthy, high in fiber and low in fat. If you
can't find dried mango, use dried apricots instead.
5 oz pitted dates, 1/3" dice
4 oz dried mango, 1/3" dice
6 oz ripe banana, chunks
8 oz crushed pineapple in juice
7 oz quick-cooking rolled oats
Line the bottom of an 8 x 8 glass baking dish
paper. Lightly oil the uncovered sides of the dish. Preheat oven to 400
Dice the dates and mango and set them aside in a small bowl.
a large mixing bowl, mash the banana chunks with a potato masher. Add
the pineapple with liquid and the diced fruits. Stir together with a
large spoon. Add the quick-cooking oats and stir briefly to mix.
Continue to mix with your hands for a few minutes, squeezing the
mixture through your fingers until the oats are completely moist.
the mixture into the parchment-lined baking dish. Bake for 25 minutes.
Cool in the dish for 10 minutes, then use a knife to loosen the sides.
Carefully turn the sheet of baked mixture out on a cutting board. Cool
for 10 more minutes, then cut into 18 rectangles (3 x 6).
the individual bars on a cooling rack. When they are completely cool,
wrap them individually in plastic wrap. Refrigerate or freeze.
This is the best
energy bar! Eat one of these when you want something sweet at
end of a meal. It is a good idea to wrap them individually so you don't
gobble them all down at once. Because of the dried fruit, the calorie
density is not low: 64 calories per oz. See our discussion about low
calorie foods to learn more about calorie density.
Yield = 18 bars 1 serving = 1 bar
per serving: 100 Fat: 0.8 g
(7.2%) Protein: 2.2 g CHO: 22.1
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are written by weight. If you don't know how to measure food with a
kitchen scale, please read
these instructions before you start to measure any