Royal Energy Bars

Submitted by Dreamer in Ontario

"Recipe source: www.redprinceapple.ca and the Toronto Star These nutritious all-natural energy bars are packed with fibre, protein and essential fatty acids. Ideal for a breakfast on the go or an anytime snack. Their convenience and delicious flavour will be a royal hit with kids and adults alike. I hope to try this soon. In the meantime I don't want to lose the recipe. I've tried this new variety of apple and it's very good. Chef's notes: This is a nut free recipe but can also be made with assorted chopped nuts if desired. Almond, cashew or peanut butter can also be substituted for sunflower butter. For a variation try adding 2 tbsp (30 ml) of candied ginger, cinnamon and orange zest. Three quarters of a cup (175 ml) of dark chocolate chips may substitute any ingredient of equal measurement. Up to 1/3 cup (75 ml) of sesame, flax or hemp seeds may also be added for extra crunch and essential fatty acids. **Cooking time includes 1 hour refrigeration time**"

 

• Ready In: 3hrs
• Ingredients: 8
• Yields: 12 pieces
• Serves: 12

ingredients

• 3 large apples, skin on, cored and diced into 1/4-inch cubes (such as Red Prince apples)
• 3⁄4 cup rolled oats
• 3⁄4 cup sweetened flaked coconut
• 3⁄4 cup sunflower seeds
• 3⁄4 cup pumpkin seeds
• 3⁄4 cup puffed rice cereal or 3/4 cup cereal flake
• 1 cup dates, pitted, finely chopped (about 15 Medjool dates)
• 1⁄2 1/2 cup smooth cashew butter or 1/2 cup peanut butter

directions

1. Preheat oven to 275°F (140°C).
2. Spread apples on parchment lined baking sheet (or use food dehydrator and follow manufacturer instructions).
3. Bake for approximately 90 mintues or until apples are the consistency of raisins, then let cool.
4. In large bowl combine oats, coconut, sunflower seeds, pumpkin seeds and cereal. Set aside.
5. Add dates and sunflower butter to oat mixture and work thoroughly together with hands until well combined and mixture holds its shape when squeezed.
6. Mix in dried apples.
7. Line an 8 X 11 inch baking dish with parchment paper or aluminum foil and fill with apple mixture, pressing firmly to compact.
8. Refrigerate for 1 hour, remove from baking dish and slice into 16 pieces. Wrap each piece with plastic wrap and store in the refrigerator for up to 2 weeks or in the freezer for up to 2 months.

Reviews

[Small Town Cook]

I have made two batches of these. The first we made with the skin left on the apple. They were very good but my kids didn't like the skin (different kind of apple). However they were eaten up and was asked to make some more. The second batch I made without the skin. Kids liked it much better. I made them with the peanut butter as some of the other butters tend to be a little expensive and hard to find. These would make great bake sale items, snack items, etc. Very good recipe. Thank you for sharing.