Tender energy bars: 8 homemade recipes

1. Banana, almond and double chocolate energy bars

The classic banana bread revised and transformed into a soft bar version. Makes 20 bars

Ingredients

• 250 ml all-purpose flour
• 150 ml whole-wheat flour
• 75 ml cocoa powder
• 10 ml cinnamon
• 5 ml baking soda
• 5 ml baking powder
• 1 egg
• 180 ml sugar
• 75 ml plain yogurt
• 60 ml oil
• 5 ml vanilla
• 375 ml mashed bananas
• 180 ml chocolate chips
• 180 ml slivered almonds

Preparation

• Preheat oven to 350°F. Oil and flour a 23 cm x 33 cm rectangular baking tin. In a large bowl, combine first six ingredients. Set aside for later use.
• In another bowl, whisk egg vigorously. Add sugar and continue whisking until light and fluffy. Whisk in oil, yogurt and vanilla.
• Add mashed bananas, mixing well. Make a well in the center of the dry ingredients and pour in the liquid mixture. Mix ingredients just until moistened.
• Gently fold in chocolate chips.
• Spread almonds on bottom of oiled and floured baking dish. Pour batter over almonds.
• Bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out clean.
• Cool on a wire rack and unmould. Cut into bars when completely cooled.
• For variety, use white chocolate chips or caramel. You can also substitute carob powder for cocoa and use carob chips.

Nutritional information

Important note: although this recipe is a good source of iron, it is plant iron (non-heme iron), which is much less well absorbed than meat iron.

2. Apple and cheese bars

Not-too-sweet bars with real apple pieces and a delicate cheese aroma. Delicious! Makes 14 bars

Ingredients

• 250 ml all-purpose flour
• 250 ml whole-wheat flour
• 5 ml baking powder
• 2 ml baking soda
• 2 eggs
• 60 ml pressed brown sugar
• 30 ml oil
• 250 ml shredded strong cheeses (e.g. Cheddar and Gruyère)
• 250 ml grated apples, with peel
• 250 ml diced apples, with peel

Preparation

• Preheat oven to 375°F. Oil and flour a 23 cm square baking tin. In a large bowl, combine the various flours, baking powder and baking soda. Set aside for later use.
• In another bowl, whisk eggs. Add the brown sugar and oil and continue whisking vigorously. Make a well in the center of the dry ingredients and pour in the liquid mixture.
• Mix ingredients just until moistened. Gently fold in grated cheese, grated apples and diced apples. Pour the batter into the mould.
• Bake for 30 to 40 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack and unmould.
• Cut into bars when completely cooled.
• Having tried several cheeses, I can confirm that the mixture of half sharp cheddar and half Gruyère is excellent! Keeping the peel on the apples increases the nutritional value of these bars. For a better texture, it's important to grate part of the apple and dice another part.
• Recipe by Caroline Beaudoin, a student in dietetic techniques at Collège de Maisonneuve.

Nutritional information

3. Nut & Peanut Free Energy Bars

An easy-to-make bar that requires no baking. This recipe is perfect for getting little ones involved in preparing for the next family expedition! As an added bonus, it's suitable for those with nut or peanut allergies. Makes 12 bars.

Ingredients

• 180 ml crunchy soybeans
• 125 ml flax seeds, ground
• 125 ml sesame seeds
• 125 ml honey
• 125 ml sunflower seed butter
• 60 ml dark chocolate (70% cocoa)
• 21 g freeze-dried fruit 

Preparation

• Mix first three ingredients in a bowl. Add honey and sunflower seed butter. Stir to combine. Set aside for later use.
• Melt chocolate in double boiler or microwave oven. Stir melted chocolate into mixture. Add one bag of freeze-dried fruit. Mix gently. Pour mixture into a 23 cm x 33 cm rectangular glass dish and chill in the fridge for 2 hours. Cut into bars.
• Recipe by Caroline Dextraze, a student in dietetic techniques at Collège de Maisonneuve.

Nutritional information

4. Corn, cheese and pesto squares

These unconventional squares will surprise your taste buds. Made with cheese, pesto and corn flour, with a touch of Tabasco, they have a savoury flavour that will surprise you. Makes 15 squares.

Ingredients

• 300 ml all-purpose flour
• 250 ml corn flour
• 20 ml baking powder
• 1 pinch salt
• 2 eggs
• Dash of Tabasco
• 60 ml sugar
• 60 ml olive oil
• 60 ml sun-dried tomato pesto
• 250 ml buttermilk
• 250 ml grated Emmental cheese
• 45 ml red peppers, finely diced
• Freshly ground black pepper to taste

Preparation

• Preheat oven to 350°F. Oil and flour a 23 cm square baking tin. In a large bowl, combine flours, baking powder and salt. Set aside. In another bowl, whisk eggs vigorously.
• Add Tabasco and sugar and continue whisking until light and fluffy.
• Whisk in oil, pesto and buttermilk. Make a well in the center of the dry ingredients and pour in the liquid mixture.
• Mix gently to moisten ingredients. Stir in grated cheese and diced red bell pepper.
• Pour the batter into the mould.
• Bake for 30 to 40 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack and unmould. Cut into squares when completely cooled.
• Variation: To add a very special touch to this already original bread, add 75 ml of minced French shallots. Of course, if you're going out in pleasant company and want to keep your breath fresh, don't!
• Recipe by Laura Mee Fournier, a student in dietetic techniques at Collège de Maisonneuve.

Nutritional information

5. Colourful squares

Adapted from a recipe published in the Vélo Mag winter 2010 issue. The first version was suggested to me by Patrice Francœur, artistic director of the magazine and the books Du plein air, j'en mange and Nutrition, sport and performance. Makes 45 squares.

Ingredients

• 250 ml sunflower seeds
• 250 ml pumpkin seeds
• 250 ml almond sticks
• 250 ml hazelnuts, coarsely chopped
• 250 ml coconut
• 250 ml dried fruit
• 60 ml sesame seeds
• 250 ml maple syrup 
• 250 ml brown sugar
• 125 ml almond butter (or other nut or peanut butter)
• 75 ml oil
• 5 ml baking soda

Preparation

• Preheat oven to 350°F. Line a 23 cm x 33 cm rectangular baking dish with parchment paper.
• In a large bowl, combine the first seven ingredients. Set aside.
• In a medium saucepan, heat syrup, brown sugar, almond butter and oil over medium heat. Bring to a boil. Remove from heat.
• Add baking soda. The chemical reaction causes the mixture to swell and turn pale. Immediately add the liquid mixture to the nuts, seeds and fruit.
• Stir to combine all ingredients.
• Spread the mixture in the parchment-lined tin. Bake for 10 to 12 minutes. Cool completely before unmolding and cutting into squares.

Nutritional information

6. Fruit chocolate balls dried fruit

Just one of these is enough to get you through the last stretch. But it's hard to eat just one! Makes 25 balls.

Ingredients

• 300 g (approx. 500 ml) crushed Tea Social cookies
• 200 g sugar (approx. 250 ml)
• 75 ml water
• 150 g butter
• 45 to 60 ml cocoa powder
• Taste: rum, vanilla or maple essence
• Lemon or orange zest (optional)
• 60 ml assorted dried fruits (raisins, cranberries, chopped dates or apricots, etc.)
• 30 ml sesame seeds

Preparation

• Place cookie crumbs in a large bowl. Set aside. In a saucepan, bring sugar and water to a boil over low heat, stirring constantly.
• Continue boiling for 5 to 7 minutes, stirring occasionally. Remove from heat.
• Add butter and stir gently. Add cocoa and essence, as well as zest, if desired, and stir for 2 to 3 minutes.
• Make a well in the middle of the crumbled cookies. Pour in the hot mixture and mix well.
• Shape 20 to 30 ml of the mixture into balls, with a few pieces of dried fruit in the center.
• Roll balls in sesame seeds. Refrigerate.
• Recipe by Elena Stefan, a student in dietetic techniques at Collège de Maisonneuve. 

Nutritional information

7. Dates with Diane  

A must-have for your backpack. Contains 30 filled dates.

Ingredients

• 75 ml almond butter
• 75 ml unsweetened coconut
• 75 ml sunflower seeds
• 75 ml chocolate chips
• 30 dates, plump

Preparation

• Combine the first four ingredients in a bowl. Make an incision along the length of the date, without separating it completely.
• Carefully open the date to remove the stone.
• Garnish with chocolate mixture. That's all there is to it! Refrigerate. 

Nutrition Facts

8. Cereal energy balls

Little balls that freeze well. Makes 50 balls.

Ingredients

• 500 ml rolled oats (plain oatmeal)
• 125 ml carob chips
• 125 ml pumpkin seeds
• 125 ml dried cranberries
• 10 ml cinnamon
• 125 ml honey

Preparation

• Line a large baking sheet with wax paper. In a large bowl, mix all ingredients except honey.
• Stir in honey with fingers. Add honey as needed to facilitate handling. The mixture should not crumble.
• Shape approximately 30 ml of mixture into balls.
• To make this easier, you can lightly oil your hands. Place balls on wax paper-lined baking sheet.
• Chill in the fridge for 20-30 minutes.
• Place in an airtight container, separating the layers with wax paper.