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Raw Power Energy Bars

Raw Power Energy Bars

My husband works out a lot and is generally athletic. He also has a job that doesn’t give him any time to eat a proper meal. Since commercial “energy” and “meal replacement” bars often contain toxic soy protein isolates, and are expensive, heavily processed, and generally yucky tasting, I decided to make him an ultra-nutritious, homemade bar to fortify his workouts and his work schedule.

These raw energy bars are absolutely packed with protein, healthy fats, low-glycemic carbs, enzymes, vitamins, omega-3s, calcium, magnesium, selenium, iodine and zinc—and they are yummy and will keep you going for a good while. They are also great for anyone on a Paleo, Primal, GAPS, SCD, low carb, raw or vegan diet.

This energy bar recipe is enormously flexible. If you dislike or have intolerance to any of the ingredients, feel free to make substitutions or omissions as necessary. What is important is to keep the figs, water, and date paste or honey because these are what bind the rest of the ingredients into a bar.

Raw Power Energy Bars

(adapted from The Raw Food Revolution Diet)

Tools

Ingredients

  • 3 cups chopped, fresh organic figs
  • 2 cups purified water
  • 1 cup raw almonds, soaked for 8 hours, rinsed and drained
  • 1 cup raw Brazil nuts, soaked for 8 hours, rinsed and drained
  • 1 cup raw walnuts or pecans, soaked for 3 hours, rinsed and drained
  • 3 cups raw sesame seeds, soaked for 3 hours, rinsed and drained
  • 1 cup raw pumpkin seeds, soaked for 3 hours, rinsed and drained
  • 1/2 cups raw sunflower seeds, soaked for 3 hours, rinsed and drained
  • 1/4 cup chia seeds
  • 1/4 cup dulse flakes
  • 1 1/2 cups ground flaxseeds or flaxseed meal
  • 1 cup dried goji berries, blueberries or raisins (if too dry, soak in a little purified water to plump them a bit)
  • 2 Tbsps. organic cinnamon
  • 1/3-1/2 cup raw honey or date paste, to taste
  • 1/4 cup raw cacao nibs (optional)
  • 1/2 cup dried, shredded coconut (optional)
  1. Allow rinsed and drained nuts and seeds to air dry for at least two hours. (Or soak and dry them in advance.)
  2. Soak the chia seeds in just enough pure water to cover them for 20 minutes. This will become a thick gel.
  3. Roughly chop the figs and soak them in just enough pure water to cover for 20 minutes.
  4. Transfer the figs and their soaking water to a blender or Vitamix and process into a loose paste.
  5. Using a food processor with an S-blade, grind almonds, Brazil nuts and walnuts or pecans into a fine meal. (Note: for a chunkier texture, chop just the walnuts or pecans by hand, and add them with the flaxseed meal and berries, Step 7.)
  6. Add the sesame seeds, pumpkin seeds, sunflower seeds, dulse and cinnamon and pulse briefly. Do not overprocess; the mixture should have bits of seeds visible.
  7. Transfer the mixture to a large bowl.
  8. One at a time, stir in the fig paste, chia seed gel, flaxseed meal, berries, cacao nibs, and coconut flakes (if using).
  9. Stir in the honey or date paste, mixing until evenly incorporated.
  10. If not dehydrating, spread the mixture evenly out on a large jelly roll pan, and carefully score into bars.
  11. Dehydrating the bars is optional, but they hold together better and last longer if you do. To dehydrate them, spread the mixture evenly on each of 2-3 dehydrator trays lined with wax paper or non-stick sheets. Using a spatula, carefully score each tray into bars.
  12. Place an empty, unlined tray on top of your bars, flip the tray over, transferring the bars to the new tray, and carefully peel away the non-stick sheet. This will allow complete airflow during dehydration.
  13. Dehydrate at 105 degrees for 18-24 hours.
  14. Stored in a sealed container in the refrigerator, dehydrated bars will keep for up to 2 months. If not dehydrated, they will keep for about 2 weeks.
  15. Enjoy 1 or 2 anytime you need some energy or can’t eat a good meal.

Shared with Allergy Friendly Lunchbox Love, Seasonal Celebration Sunday, Sunday School, My Meatless Mondays, Real food 101, Make Your Own Monday, Monday Mania, Savvy Homemade, Homestead Barn Hop, Fat Tuesdays, Teach Me Tuesdays, Hearth and Soul Hop, Allergy Free Wednesdays, Real Food Wednesday, Gluten Free Wednesdays, Wicked Awesome Wednesdays, Healthy 2day Wednesday, Frugal Days, Sustainable Ways, Whole Food Wednesdays, Pennywise Platter, Creative Juice, The Mommy Club, Your Green Resource, Simple Lives Thursday, It’s a Keeper, Home & Family Friday, Frugal Friday, Fight Back Fridays, Freaky Friday, Fresh Bites Friday, Allergy Free Lunchbox Love, and the Weekend Bloggy Linkup

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MEDICAL DISCLOSURE: Your health is between you and your health care practitioner. Nothing in this blog is intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.




25 Comments

  1. I’ve made these bars twice now. Both times for the nuts and raisin mix I used an organic bag of high quality trail mix that has a variety of nuts, sunflower and pumpkin seeds, etc. Soaked the entire bag of trail mix in pure water, along with additional sunflower/sesame/pumpkin seeds. The first time they were almost like a cracker, but probably because I spread them too thin before dehydrating them. I also did not use any sweetener, but they did bind together nicely.

    The second time I was a bit more experimental. I did the same as before except used prunes instead of dates, added coconut oil, coconut flakes, no chia seed, and ran a bag of apples through my food processor and mixed them in. Also used more cinnamon, ginger, and vanilla for flavor. Spread these a little thicker on the dehydrator tray, and they turned out tasty, but did not bind as well. A bit more crumbly. I’m trying to think what to add to help bind it better. Most store bought bars use some sort of flour or something that acts as a ‘binder/filler’. But they are filling, one bar will definitely fit the bill if you need a snack or even a quick meal! Thanks for posting!!

    Lauren

    • Correction: When I said “they are filling…” I meant these homemade bars are filling. The published sentence looks like I’m saying the ‘store bought bars are filling’ LOL!

  2. You mention that this recipe would be good for someone on SCD, however, SEVERAL of the ingredients are illegal! Please don’t recommend this without double-checking.

    Figs are technically legal, but can cause reactions in some and should be used sparingly. Chia and dulse are illegal on the diet. Flax is a definate no-no and Gogi berries are also illegal.

    I’ll probably try to adapt this but it is definately not good for SCD as-is.

    • As mentioned above, this energy bar recipe is designed to be enormously flexible. Feel free to make substitutions or omissions as necessary as long as you keep the figs, water, and date paste or honey. This is what binds the ingredients into a bar.

  3. can the sesame seeds be omited and maybe increase the sunflower seeds? I have an allergy to sesame seeds . Thanks the recipe looks good.

    • In this recipe, almost all the nuts and seeds are “choose your own.” :)

  4. Sounds great, only I dont own a blender, food processor or a dehydrater.

  5. Thanks for this post. These sound good!

  6. j’adore ce blog!

  7. What wonderfully delicious sounding energy bars these are – so much nicer and better for you than store bought! I really like the combination of nuts, seeds and dried fruits you have used. Thank you for sharing this post  with the Hearth and Soul hop. 

  8. I’m so glad you dropped by and I really welcomed your contribution last week to the Seasonal Celebration Linky- a great collection of seasonal recipes, homemaking, crafts, homeschooling and motherhood thank you so much!

    Seasonal Celebration is live once more,  so feel free to pop over and join this wonderful celebration of creative talent! http://naturalmothersnetwork.com Rebecca x

  9. These look great!  I can see why they are so good for your husband.  Thanks for sharing at allergy-free wednesdays.  Hope to see you again next week.

  10. My mom would totally dig this.  I am forwarding this recipe now!  Thank you.

  11. how could i alter this recipe to make it low sugar? and i was wondering if coconut oil dehydrates

    • This recipe makes a couple dozen bars (depending on the size you cut them), so it is already very low in sugar–only a third of a cup of date sugar or honey divided across 24-36 bars, plus any added dried fruit you add. You do need some carbs for this to be an effective “energy” bar, but I’ve tried to keep them to very low glycemic, whole foods.

      The dates/honey make the bars stick together and hold their square shape. You might try nut butter or a little coconut oil, and just roll them into balls instead of trying to make bars. But then, that would be a whole different recipe I’ve never tried!

      • Its funny because i just got done making this recipe with almond  butter and coconut oil. Im freezing them instead of dehydrating and their really good. Dehydrated fruit is said to have a substantial glycemic load. but if i wanted to dehydrate the coconut oil and almond butter can i?

        • Give it a try! I have no idea what will happen, but the worst that might happen is you have to eat them with a spoon!

  12. how could i alter this recipe to make it low sugar? and i was wondering if coconut oil dehydrates

  13. Great idea! thanks for sharing. Do I use fresh “Dried” organic figs? or fresh fresh organic figs? I don’t have a vitamix or a dehydrator, can I use a regular blender and not dehydrate at ANY step.

    • Dried organic figs or fresh ones are great in this recipe. Dried ones are a bit sweeter and they are probably cheaper, unless you have a tree—in which case you can’t get rid of them! A strong blender (or better, food processor) will work just fine, though you may have to tamp things down and pulse blend.

      Sorry, I just don’t know any other way to make these and still maintain the enzymes and nutrients without carefully dehydrating them. Dehydration is what holds these bars together, but you could experiment with sun-drying or even a low oven, though the results won’t be quite the same.

      Best,
      Dawn

  14. Hi, These “Raw Power Energy Bars” look sound delicious. I am keen to give them a try however Point 8 on this recipe says “Stir in the agave or yacon root syrup, mixing until evenly incorporated” however the agave/yacon is not in the list of ingredience and Im not sure of quantities.

    TIA

    • THANK YOU Stephanie. I recently changed all of my recipes after I learned some disconcerting information about agave syrup. (See “A Bittersweet Farewell to Agave”) It seems I changed the ingredients list, but not the instructions in the recipe. I have fixed it now. That agave should be the honey listed in the ingredients. Best, Dawn

      • I also recomend instead of honey to use Grade B Organic Maple Syrup. It’s loaded with nutrients and micronutrients that exceed anything else Ive worked with.

        • Being from the East Coast originally, I love Grade B maple syrup as a natural sweetener, but it is not GAPS legal, for those who are on the GAPS diet.

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