Preparation Time
Prep Time: 10 minutes
Cooling Time: 20 minutes
Total Time: 30 minutes
Ingredients :
Base Ingredients
Peanuts: 140 grams (3.5 oz)
Oat flakes: 200 grams (7 oz)
Pumpkin seeds: 30 grams (1 oz)
Sunflower seeds: 30 grams (1 oz)
Almonds: 40 grams (1.4 oz)
Flaxseeds: 1 tablespoon
Honey: 2 tablespoons, plus extra for flavor
Dark chocolate (sugar-free): 50 grams (1.7 oz)
Optional Enhancements
Coconut oil: 1/4 cup
Coconut flakes: 15 grams (0.5 oz)
Parsley: A small handful, finely chopped, for garnish
Instructions :
Step 1: Prepare Your Ingredients
Grind the Peanuts:
Begin by placing 100 grams of peanuts in a food processor. Grind them until they become a fine powder, resembling crumbs. This step is crucial for creating the base texture of your bars.
Toast the Oats:
In a skillet over medium heat, cook 200 grams of oat flakes until they turn a golden brown color. This toasting process brings out a nutty aroma and enhances the oats’ natural flavor. Set aside to cool.
Toast the Nuts and Seeds:
Using the same skillet, lightly toast 30 grams of pumpkin seeds, 30 grams of sunflower seeds, and 40 grams of almonds. The toasting process releases the natural oils and intensifies their flavor, adding a delightful crunch to the bars.
Combine Dry Ingredients:
In a large mixing bowl, combine the ground peanuts, toasted oats, pumpkin seeds, sunflower seeds, almonds, and 1 tablespoon of flaxseeds. Stir the mixture thoroughly to ensure all components are well-blended.
Step 2: Add Sweeteners and Binders
Incorporate Honey:
Drizzle 2 tablespoons of honey into the dry mixture. The honey not only acts as a natural sweetener but also helps bind the ingredients together. Stir until the mixture begins to stick together. If it’s too crumbly, add a little extra honey to achieve the desired consistency.
Add Coconut Oil and Flakes:
Mix in 1 tablespoon of coconut oil along with 15 grams of coconut flakes. The coconut oil enhances the overall texture, while the flakes provide an additional layer of flavor and crunch.
Step 3: Form the Bars
Shape the Bars:
Line a baking tray or a square dish with parchment paper. Press the mixture firmly into the tray using your hands or a spatula. You can adjust the thickness according to your preference, ensuring the bars are compact enough to hold their shape.
Step 4: Melt and Drizzle Chocolate
Melt the Chocolate:
Place 50 grams of sugar-free dark chocolate in a microwave-safe bowl. Heat in 30-second intervals, stirring between each interval until the chocolate is fully melted and smooth.
Coat with Chocolate:
Once the bars are shaped, pour the melted chocolate over them, spreading evenly across the surface. You can use a spoon to create decorative swirls or patterns. For an extra touch of elegance, sprinkle a pinch of finely chopped parsley or salt flakes on top.
Step 5: Set and Serve
Chill the Bars:
Place the tray in the refrigerator for at least 15 minutes. This chilling time allows the bars to firm up, making them easier to cut and serve.
Cut and Enjoy:
Once set, remove the bars from the refrigerator and cut them into individual portions. Serve immediately or store in an airtight container for future snacking.
Serving Suggestions
Pair these energy bars with a cup of your favorite herbal tea or coffee for a delightful afternoon snack.
Pack them in your lunchbox or gym bag for a convenient energy boost anytime you need it.
Tips for Success
Ensure Even Mixing: Thoroughly mix all ingredients before shaping the bars to ensure a consistent flavor throughout.
Choose High-Quality Chocolate: Opt for high-quality dark chocolate to elevate the flavor and provide a luxurious touch.
Experiment with Flavors: Feel free to experiment by adding dried fruits, spices, or even a dash of vanilla extract for a personalized twist.
Health Benefits
Peanuts: Rich in healthy fats and protein, peanuts contribute to satiety and energy levels.
Oats: Known for their high fiber content, oats provide a slow-release energy source that helps maintain steady energy throughout the day.
Seeds: Pumpkin, sunflower, and flaxseeds are excellent sources of omega-3 fatty acids, antioxidants, and essential minerals that support overall health.
Nutritional Information
These energy bars are vegetarian-friendly and can be easily adapted to suit gluten-free diets by using certified gluten-free oats.
The bars are naturally sweetened with honey, making them a healthier alternative to traditional sugar-laden snacks.
Why You’ll Love This Recipe
Quick and Easy: With no baking required, these bars can be prepared in under 30 minutes, making them perfect for busy schedules.
Delicious and Nutritious: The combination of crunchy nuts, seeds, and rich chocolate creates a satisfying snack that’s both tasty and wholesome.
Impressive and Versatile: These bars make a great addition to any party or gathering, impressing guests with their flavor and presentation.
Conclusion :
In a world where convenience often means sacrificing nutrition, these No-Bake Protein-Free Energy Bars offer the best of both worlds. They’re a testament to the fact that healthy snacks don’t have to be complicated or time-consuming to make. With their irresistible blend of flavors and textures, these bars are sure to become a favorite in your household. Whether you enjoy them as a midday pick-me-up or share them with friends and family, these bars are bound to leave everyone asking for more. Give them a try, and enjoy a delicious, guilt-free treat that satisfies both your taste buds and your nutritional needs!
