Recipe: Energy Bars

I think I shall use my blog to collect and share my recipes. I'll likely have better luck finding them in future than trying to sort through my recipe box. These are some protein bars that I've been enjoying. They are no-bake and chewy, but you'll want to wrap them in layers so you don't end up with one big blob.

Original recipe came from recipezaar ("Low-Fat Fitness Energy Bars" Recipe #3710) but i have modified the recipe to my preferences (and I refuse to buy protein powder). 

I'm going to modify again next time. Planning on either substituting or halving the raisins for cranberries. Also thinking of adding 1/4 cup chopped dates and eliminating the sugar...

Original recipe claimed 84kcal per bar with low-fat peanut butter. I'd actually put these at about 125kcal per,  21g carb, 3g protein, 4g fat.

Let me know if you try them!

Dry Ingredients:

1 1/2 cups rolled oats (not quick oats)

1 cup brown crispie rice cereal (Nature's Path makes this)

1/4 cup raw sesame seeds

1/2 wheat germ

1/4 cup pumpkin seeds (no shell!, raw or toasted)

1/4 cup sunflower seed kernels (raw or toasted)

1/4 cup slivered or chopped blanched almonds (optional)

Fruity Bits:

1 1/2 cup chopped dried apricots

1 1/2 cup raisins or currants (I'm going to try cranberries next time)

Syrup Fixin's:

3/4 cup light corn syrup (also suggests brown rice syrup)

1/4 cup white sugar

1/2 cup peanut butter (Smooth)

1 1/2 tsp vanilla

1 tsp cinnamon

Preheat oven to 350deg. Lightly spray 9x13 (or slightly larger) cake pan. Put pan aside until final step.

Spread dry ingredients (oats, cereal, seeds, nuts and wheatgerm) in a thin layer on a large cookie sheet.

Toast dry ingredients for approx 15 minutes (watch closely, they'll burn fast!) stir the ingredients once or twice while toasting but keep level.

While toasting, chop apricots info small chunks (think of a pencil eraser...) Transfer apricots to a large bowl.

Add raisins to apricots. When toasted, add dry ingredients. Toss all together with hands to mix.

To make syrup:

In a saucepan over med-high heat, mix corn syrup and sugar. Bring to a boil.

Reduce heat to low, add peanut butter, vanilla and cinnamon. Mix well and heat until smooth (1-3 minutes).

Pour hot syrup into the other ingredients and mix well (you need to be quick before it hardens!)

With wet hands, spread mixture into prepared cake plan. Wet hands will prevent the mixture from sticking when you press it down into an even layer. HOT!!!

Score into approx. 30 bars. Chill at least 4 hours until set.

Cut through scored marks into bars. Store in airtight container with waxed paper between the layers. Refrigerate up to one month.