Nourish Digital Cookbook - 34

EATINGWELL ENERGY BARS
Energy bars are great to have on hand for quick nutritious
snacks (and fallback meals on low-energy days). Make a batch
or two of these easy bars and store extras in the freezer.
It's like having money in the bank!
ACTIVE: 15 MINUTES
TOTAL: 1¼ HOURS
TO MAKE AHEAD: Store
airtight between sheets of
wax paper for up to 1 week.
Or individually wrap in plastic
and freeze.

1
½
½
⅓
¼
6
3
5

cup lightly salted dry-roasted peanuts, coarsely chopped
cup crispy brown rice cereal
cup old-fashioned or quick-cooking rolled oats
cup raw pumpkin seeds or sunflower seeds
cup dried blueberries
dried apricots, diced
tablespoons mini chocolate chips
tablespoons light corn syrup

VEGETARIAN
FREEZABLE

34 SUBSTANTIAL SNACKS

1. Preheat oven to 325°F. Line the bottom and sides of an
8-inch-square baking pan with foil and coat with cooking spray.
2. Combine peanuts, rice cereal, oats, pumpkin (or sunflower)
seeds, blueberries, apricots and chocolate chips in a large bowl.
Drizzle with syrup and gently stir until thoroughly combined.
Spread in the prepared baking pan. Coat another piece of foil
with cooking spray and place on the bar mixture, sprayed-side
down. Place another pan on top and press firmly to compress
the mixture. (Pressing before baking helps the bars hold together after baking.) Remove top pan and foil.
3. Bake until just beginning to turn golden at the edges, 20 to
24 minutes (metal pan) or 30 to 35 minutes (glass pan). Cool
in the pan on a wire rack for 10 minutes.
4. Carefully lift the baked square out of the pan by holding the
edges of the foil and place on a cutting board, leaving the foil
underneath. Cut in half, then cut each half crosswise into 6 bars.
Let cool completely before lifting the bars off the foil.
MAKES: 12 BARS
Calories 167, Fat 9g (sat 2g), Cholesterol 0mg, Carbs 19g,
Total sugars 9g (added 6g), Protein 5g, Fiber 2g, Sodium
28mg, Potassium 175mg.



Table of Contents for the Digital Edition of Nourish Digital Cookbook

Contents
Nourish Digital Cookbook - Cover1
Nourish Digital Cookbook - Cover2
Nourish Digital Cookbook - 1
Nourish Digital Cookbook - 2
Nourish Digital Cookbook - Contents
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