Homemade real-food energy bars

Most commercial “energy bars” are nutritionally unbalanced and contain unhealthful ingredients, such as high-glycemic sugars, highly processed proteins and synthetic chemical vitamins. Just read the labels. Anyone concerned with health avoids things like maltodextrin, soy protein isolate, ascorbic acid, and any other ingredient that does not sound like food. 

Maltrodextrin is a high-glycemic sugar. Soy protein isolate contains MSG from processing. Ascorbic acid is synthetic vitamin C. And the list goes on . . .

Why not make your own energy bars from real food? Here’s an easy, quick recipe for a fresh four-ingredient bar that should provide a couple day’s snacking (or less if you are really hungry). This will make four medium-sized bars. Amounts are approximate and may vary due to consistency of the ingredients. Also, you may wish to adjust measurements to better suit your taste and needs.

In a shallow bowl or plate, combine:

6 tbs almond butter

2-3 tbs honey

2 tbs raw sesame seeds.

2 tbs whey protein powder (whey protein concentrate, not isolate)

Mix these ingredients together until the resulting mixture does not stick to the spoon, then spread it out flat (about a half inch thick) and shape into a rectangle, circle or whatever shape you like.

Sprinkle more sesame seeds over the top to coat, then press the seeds into the top with the back of the spoon. Flip the bars and repeat on the back side.

Refrigerate until firm, then cut into squares or bars.

By the way, sesame seeds contain a powerful phytonutrient called sesamin that can help prevent your body from converting polyunsaturated fats to saturated fat, and thus can help reduce chronic inflammation.

Whey protein contains cysteine, which the body uses to produce glutathione, its most powerful antioxidant.

So by making your own energy bars, you’re not only avoiding health-compromising ingredients, you’re getting real health-promoting foods.

10 thoughts on “Homemade real-food energy bars

    1. Jordan, specifically what I use is “New Zealand Instant Whey Protein Powder,” which is whey protein concentrate available in bags from the store formerly known as Vitamin Cottage (it’s now Natural Grocers). There are basically three types of whey powders out there and two of them you want to avoid. Avoid plain whey powder as it is very high in carbohydrate (lactose) and low in protein. Also avoid whey protein isolate because it may contain MSG due to overprocessing (though it won’t be listed on the label since it is not added). The type you want to buy is whey protein concentrate.

      Glad you liked the fishing story. This nice weather today had me thinking of fishing too.

  1. These are fantastic. My fiancee and her family raved about them. I also have the nutrition values worked out if you’re curious.

    1. Not the greatest nutritional bargain, for a number of reasons, to swap the almond butter out for peanut butter.

      The foremost is that almond butter is high in monounsaturated fat and peanut butter is high in polyunsaturated fat. Polyunsaturated fat poses several health issues. Most people eat too much of it. It can convert to saturated fat in the body when eaten out of balance. It also is very unstable to light, air, heat, etc.

      If you do use peanut butter, I recommend buying organic.

Leave a Reply to Hal Walter Cancel reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s