Healthy Easy Vegan Energy Bars

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Ingredients

50 g. Walnuts
50 g. Cashews
70 g. Rolled oats
30 g. Amaranth flakes optional
70 g. Dates
2 Banana medium
1 tbsp. Maple syrup optional
50 g. Coconut flakes (Shredded coconut)
1 tsp. Cinnamon powder
Pinch of Salt
3 tbsp. cacao powder optional

Healthy Easy Vegan Energy Bars

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    Ingredients

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    These easy vegan energy bars are so great to have on hand. You can have them as a snack, as a dessert or even for breakfast with lots of fruits and yogurt! As a vegan and healthy food-oriented person I always look for 100% clean energy bars, which would also taste good in the shops and there are only a few on the market in my area so far, which I sometimes get. However, it is much more cost-effective to make your ones, as you can adjust the sweetness, overall nutrition, and texture for your taste. I am sharing here the basic idea of how to make your own easy vegan energy bars at home and this recipe is my go-to. I sometimes change the nuts, but the overall mounts stay the same. Don’t take this recipe literally, you can easily replace nuts, sweetener and add your own favorite flavor. If you don’t want to think about it too much here is the ready recipe, which works because it is delicious, sweet, but not too sweet and so filling!

    Easy Vegan Energy Bars Uses

    • bring them to work to keep your energy on point;
    • take them if you are invited to friends and you can be sure that you will eat something clean and vegan there;
    • take them to the gym to get your energy back if you are overworked out;
    • don’t have time for breakfast? Just have some bars with fruits and you are ready for the day;
    • have a couple of bars on hand when you go out for a long walk alone or with your kids!
    • prefect for pregnant and breastfeeding women to satisfy higher caloric needs.

    I could go on and on where you can have these bars, but honestly, you can have then anywhere!

    Combinations

    I love using soft and ingredients to achieve that chewy and balanced texture, pleasant to eat.  That is why we’re using cashews. which are the softest nuts I know and walnuts to add the crunch! Bananas and oats make another perfect combination as they go together so well not only in energy bars but also in pancakes. Check out my 3-ingredient pancake recipe here! To sweeten the energy bars, I prefer using dates as they are so healthy and sweet, plus they make them bind together well.

    Nutrition 

    You probably know that nuts are one of the most nutrient-dense foods in the vegan diet. That is why to get a lot of nutrients, we don’t need to eat tons of them! I am sharing here the vitamins and minerals in my energy bars, which are present at highest in these nuts. So to say highlights. If you want to have big pictures, go to Nutrition data.

    Walnuts

    100 grams of walnuts are rich in following vitamins and minerals:

    Thiamin 0.3 mg 23%
    Vitamin B6 0.5 mg 27%
    Folate 98.0 mcg 25%
    Calcium 98.0 mg 10%
    Iron 2.9 mg 16%
    Magnesium 158 mg 40%
    Phosphorus 346 mg 35%
    Potassium 441 mg 13%
    Zinc 3.1 mg 21%
    Copper 1.6 mg 79%
    Manganese 3.4 mg 171%Read more here

    Cashews

    100 g. of raw cashews contain high levels of:

    Vitamin K 34.1 mcg 43%
    Thiamin 0.4 mg 28%
    Vitamin B6 0.4 mg 21%
    Iron 6.7 mg 37%
    Magnesium 292 mg 73%
    Phosphorus 593 mg 59%
    Potassium 660 mg 19%
    Zinc 5.8 mg 39%
    Copper 2.2 mg 110%
    Manganese 1.7 mg 83%
    Selenium 19.9 mcg 28%
    Read more here.

    Oatmeal

    100 grams of oats contain high amounts of

    Thiamin 0.8 mg 51%
    Iron 4.7 mg 26%
    Magnesium 177 mg 44%
    Phosphorus 523 mg 52%
    Potassium 429 mg 12%
    Zinc 4.0 mg 26%
    Copper 0.6 mg 31%
    Manganese 4.9 mg 246%
    Read more here.
    As you can see, cashews, walnuts, and oats are the base of these easy vegan energy bars. Additionally, there are bananas, dates,  amaranth and coconut flakes to make them even more nutritious.
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    Steps

    1
    Done

    Preheat your oven for 180C

    I recommend grinding the dates first in a food processor. That way you can make sure they are well-ground and will distribute equally throughout the whole batch.

    2
    Done

    When the dates are done, add to the food processor all the other ingredients and process again until well combined and sticky. See Photos below.

    3
    Done

    On the baking tray lay out a sheet of parchment paper. Then put the mass onto the baking tray and spread out in a square shape. Approximately 20 by 20 cm. 0.5-1 cm thick. Sprinkle with some cacao powder and cinnamon. I have spread out the cacao powder with a spatula on top of the bars to make sure it is a good equal and thick layer. Precut the our square into rectangular bars, only roll the knife through, don't move the pieces away. That way it will be easier to separate them after baking.

    4
    Done

    Bake the bars in the oven for 30 minutes, cook them down on the same baking tray and they are ready to eat! Store in the fridge for up to 5 days!

    Victoria

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    Vegan German Potato Salad
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