Afternoon Energy Bars

June 10, 2010 at 7:53 am Leave a comment

I bought some puffed millet the other day.  I have been curious about it ever since I saw it at the health food store.  Millet is a grain (often used in birdseed!), that is really healthy.  Gluten-free, it is a good source of magnesium, phosphorus and B vitamins.  Puffed millet has probably lost some of this nutritional content, but I thought it would be nice to add to an energy/snack bar.

There are lots of refrigerator cookie/bar recipes out there.  My criteria when making an energy bar is to be low in refined sugar, corn-syrup free and to have room for creativity.  When I say creativity, I mean that I can make them up of a variety of items in my pantry!  Feel free to substitute ingredients & make them your own.

These bars contain brown rice syrup, which is a sweetener that makes a good substitute for corn syrup.  It is sticky and has a caramel undertone.  It is considered one of the healthier sweeteners because it is made of whole foods; brown rice, combined with an enzyme, cooked down, strained & cooked down again to a sticky syrup.  One part of the syrup (glucose) metabolizes quickly, giving you a quick boost of energy, while another parts (maltose + maltotriose) metabolizes slowly allowing you to keep that energy for 2 – 3 hours.  This helps manage your blood sugar levels.

These bars are great for a 1-year old.  They can be made nut free.

Laurie’s Afternoon Energy Bars

  • 3/4 C brown rice syrup
  • 1/2 C almond butter (substitute sunflower butter for a nut-free version)
  • 1 t vanilla
  • 1 Tbsp maple syrup

Combine these ingredients in a small saucepan and cook over medium heat for 3 minutes.  Stir frequently to be sure to not let the bottom burn.

  • 1 C quick cook oats
  • 1 C puffed millet
  • 1/4 C ground flax
  • 1/4 sunflower seeds
  • 1/4 C cashews (substitute with pumpkin seeds for a nut free version)
  • 1/4 C coconut
  • 1/4 C golden raisins
  • 1/4 C dried cranberries

Combine the dry ingredients.  Add the wet ingredients to the dry & combine until all of the liquid is absorbed & there are no dry spots.  Stir & press into an 8×8 inch pan.  Using wax paper, press the mixture down firmly.  Place in the refrigerator for 1 hour minimum.  Cut into bars & enjoy!

These are not crispy by the way, but are more soft.  You can add brown rice crisps to give it extra crunch or cut down on the syrup so they are less sticky.  You can also roll it into balls and refrigerate, rather than bars.


Entry filed under: 1 Year, 10 months, Cookies, Healthy Sweets & Treats, Millet, Nuts and Seeds, Oats, Treats, Vegetables, wheat-free. Tags: , , , .

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