share. The Brookshire's Blog

Healthy Living: Kid Friendly Energy Bars


It’s right in the middle of soccer season and we have a tournament coming up this weekend. That means a 7:30 a.m. game in a town an hour away.

The early game is the first of three on Saturday and probably one of five for the weekend, unless we lose on Saturday, of course.

My 9-year-old son plays in a pretty competitive league and he’s a pretty competitive kid. In other words, he’ll play his heart out in all his games.

All the parents take turns providing snacks for the after the games, and I have snack duty after that first, early game Saturday.

I’m going to make these energy bars so the boys get off on the right foot and have stamina for the rest of the day. Each bar has six grams of protein and only 12 grams of sugar.

These would also be good for Halloween, in place of candy, for kids that you know.

Kid Friendly Energy Bars
Makes 20 bars

Ingredients:
2 cups oats
1/2 cup almonds
1/4 cup raisins
1/2 cup dried blueberries
1/4 cup sun dried apricots
1/2 cup granola
1/2 cup honey
1/4 tsp salt
1 cup creamy peanut butter
1 tsp vanilla

Directions:
Toast the oats and almonds under a low broiler, allowing them to begin to turn a light golden brown before removing. Set aside to cool.

Combine apricots, cherries, currants, and blueberries in a food processor. Pulse to mince, being careful not to allow it to paste up.

Add minced dried fruit, oats, almonds, and sesame seeds to a large bowl and mix well. I use my hands to gently roll the mixture, getting the dried fruit to separate from itself and blend with the oats.

Bring 1/2 cup of water to a boil in a small sauce pan. Add the 7-grain cereal, stir thoroughly, and remove from heat. Allow it to rest in the pan for 2 minutes. Add peanut butter, honey, salt, and vanilla to the pan and return to a medium low heat, stirring frequently, for about 7 minutes. You want the mixture warmed throughout and well combined. The mixture will begin to glisten and roll off the sides as you stir it. Do not overheat the mixture, as you will need to be able to handle it.

Add the peanut butter mixture to the oat mixture and combine thoroughly. Work it with your hands to combine well.

Firmly press the mixture into a 8×8 glass baking dish. Don’t be shy about it. You want to compress it into the bottom of the dish so that the top becomes level. I use a flat metal spatula. Allow the dish to rest at room temperature for two hours or longer. The longer you wait, the firmer the bars will be when you cut them.  Cut into bars and enjoy. The bars should be firm enough to retain shape, but will give to pressure.

Nutritional Information: Calories: 232; Calories from Fat: 75; Total Fat: 8 g; Cholesterol: 0 mg; Sodium: 114 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 12 g; Protein: 6 g


Product Talk

Each Monday we feature a new or interesting product.

Healthy Living

Tips on maintaining a healthy lifestyle, every Tuesday.

Shop the Sale

On Wednesdays, get a tip or idea on using an item in the circular.

Family Matters

Ideas for the whole family come to you every Thursday.

Dine In

Stop fighting the crowds, save money and dine in, every Friday.

Mi Blog Hispano

De Todo un Poco
Subscribe via RSS