Energy bars have been around for a while and are the go-to snacks of athletes, health buffs and people who are always on the go. When made with the right ingredients (i.e., foods that provide plenty of protein and fiber), they can give you a burst of energy to help you get through a tough day. High-carb energy bars are also a great and healthy way of increasing your glycogen reserves – the main storage form of carbs that your muscles burn when you’re active – which is why most people eat them at least an hour before their workouts.

Unfortunately – but unsurprisingly – the market is bursting with all kinds of energy bars that claim to be what they’re really not: nutritious and energy-boosting. Some are even made with too much sugar and other unhealthy ingredients that make them practically like candy bars. And worse, they cost a lot while delivering less.

Luckily, energy bars aren’t difficult to make. Making your own energy bars offers a lot of advantages. For one, you can control what you put in your energy bars, so you can be sure you’re getting exactly what you need (or want) from them. You can also customize them to suit your taste buds – no need to settle for that one bar that’s a bit more expensive than the rest, just because it’s the best pick of the litter taste-wise. And last but not the least, you can save a lot of money if you simply make them at home.

To help you get started, here’s an easy recipe for a healthy and tasty energy bar that will cost you less. Remember, you can always experiment and swap one or two ingredients with something that you like – just make sure they’re just as good and nutrient-dense.

Almond, date and hemp heart energy bar recipe

Almonds, dates and hemp hearts (also called hemp seeds) are naturally rich in protein, fiber and other important nutrients – the perfect ingredients for a refueling energy bar.

Almonds are heart-healthy nuts that contain an abundance of monounsaturated fats, which are healthy fats that help lower cholesterol levels and also provide energy.

Dates are guilt-free natural sweeteners with a low glycemic load. This means they won’t cause blood sugar spikes, unlike foods laden with refined sugar. Dates are also packed with vitamins and minerals, which make them delicious and nutritious additions to any homemade energy bar.

Hemp hearts or seeds are rich in omega-3 and omega-6 fatty acids, which are essential fats primarily used by the body for energy. Hemp hearts also contain plenty of antioxidants, which can help keep your brain, heart, skin and joints healthy.

Here’s what you’ll need to make 12 servings of this energy bar.

Ingredients:

• 1 Cup Medjool dates (pits removed)
• 1 Cup dried cranberries
• 3/4 Cup almonds (unsalted)
• 1 Tablespoon chia seeds
• 2 Tablespoons flax seeds
• 2 Tablespoons hemp hearts
• 2 Tablespoons honey

Instructions:

1. Pulse the dates and almonds using a food processor until they’re chopped medium-fine.
2. Add the dried cranberries together with the seeds and honey and pulse until well-blended.
3. Take an 8×8 dish and line it with parchment paper or plastic wrap.
4. Transfer the mixture into the dish and spread it evenly. Press firmly to flatten the top. As the mixture is quite sticky, you may need to use a wet spatula or a piece of parchment paper to get an even top.
5. Refrigerate for 1-2 hours.
6. Cut into 12 pieces and wrap individually so they’re easier to grab when you’re in a hurry.
7. Place them in an airtight container. You can store your energy bars in the refrigerator for up to two weeks.

This almond, date and hemp heart energy bar is easy to make and is sure to keep you energized throughout a busy day or after an intense workout session. As an added bonus, it is free of harmful additives and preservatives, which you can often find in store-bought energy bars, so you don’t have to worry about any harmful consequences to your health.

Sources:

Active.com

OneGreenPlanet.org

Heart.org

HuffPost.com

Healthline.com

MedicalNewsToday.com

LemonsAndBasil.com