recipes

Snacks

Sugar-free energy bar

Many commercially produced energy bars are very high in added sugar.  Our homemade versions are packed full of natural sweetness and energy-dense protein making them a healthy and delicious, portable snack.  Once you’ve got the hang of making them, experiment with different types of nuts and spices to vary the flavour. With no added or refined sugar, these bars are suitable for anyone trying to control their sugar intake.

In this recipe, a ration means a bar.

 

Recipe rich in fibre with high vitamin C content. Good source of potassium and natural source of folate.

Serves 8
Cooks in 35 min.
Difficulty
Recipe appropriate for
Vegetarian
Coeliac
Nutrition per serving
Calories199.8810%
Fat16.02g23%
Saturates2.78g14%
Protein6.11g12%
Carbs9.7g3%
Sugar0.78g1%
Fibre2.81g9%
Folate41.91μg10%
Potassium236.89mg8%
Vitamin C11.53mg15%
Of an adult’s reference intake
Ingredients Method

Ingredients

  • 1 Zespri Green kiwifruit, peeled and chopped
  • 100 g chopped almonds 
  • 55 g walnut pieces
  • 30 g dried cranberries
  • 20 g pumpkin seeds
  • 20 g sunflower seeds
  • 35 g dark chocolate chips
  • 1 teaspoon of ground cinnamon
  • a pinch of ground ginger
  • 15 g butter
  • 2 large egg whites
  • 1 or 2 teaspoons of liquid stevia

Method

  1. Preheat the oven to 160 ºC.
  2. Beat the egg whites. Mix in the nuts, dried fruit, seeds, chocolate, spices and stevia and mix well. Add the softened butter and mix.
  3. Spread the mixture evenly in a rectangular tray approx. 33 cm x 23 cm lined with baking paper and press down firmly.
  4. Bake for 15-20 minutes. Leave to cool down completely, turn out, and cut into 8 bars using a sharp knife.

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