Andi's Special Energy Bars
Ingredients:1.5 c agave nectar (at Fresh Market/Whole Foods or in the Syrup area at Kroger)
1 c low fat peanut butter or fresh all natural peanut butter
2 c Grape Nuts (or generic equivalent)
2 c quick oats (uncooked)
.5 c honey roasted peanuts
.5 c sunflower seeds (with shells removed)
.5 c sliced almonds
3 tbsp wheat germ (I use honey flavored)
Optional: any other nut that you might have or like or a scoop of your favorite protein powder
.5 c chocolate chips (I use dark chocolate or semi-sweet mini chocolate chips. You can also use other flavors)
.5 c raisins or any other dried fruit you like (chopped dates, chopped figs)
Instructions:
Preheat oven to 350. Spray a 13" X 9" pan with cooking spray. Place the agave nectar and peanut butter in a microwaveable bowl. Cook the mixture on high for about 45 seconds (adjust according to the power of your microwave). It doesn’t take much time – you don’t need it hot. Use a large spoon to blend the ingredients until smooth. Place in the refrigerator while mixing the remaining ingredients. I place the agave nectar mixture in the refrigerator so that it’s cool enough that it doesn’t melt the chocolate chips.
In a separate bowl, mix the next 7 ingredients (Grape Nuts thru wheat germ) and any other nuts or protein powder if you are adding any.
Pour the agave nectar mixture over the dry ingredients and mix.
Add the chocolate chips and raisins or other dried fruit (if any) and mix. (Check the agave nectar mixture to see if a chocolate chip melts when placed in the mixture. If so, allow the mixture to continue to cool in the refrigerator and don’t microwave it as long next time.)
Pour into 13" X 9" pan and spread evenly over the pan. Bake for about 8-10 minutes and allow them to cool for an hour or two before attempting to cut into squares. I cut into 24 squares and according to my numbers, that translates into about 250 calories each, 37 g carbs, 8 g fat (only 2 saturated), and 9.5 g protein. The protein is much higher, and calories still low, with 2 scoops of powder added.
Feel free to add other items. If you add a lot of other dry ingredients, you may need to increase the syrup a bit to hold everything together.
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