Energy bars with fruits (raw vegan)

Fruit Energy Bars (Raw Vegan)

Are you looking for a healthy and delicious snack that gives you an energy boost? These fruit energy bars are the perfect choice! Combining a variety of dried fruits and seeds, these bars are not only quick and easy to prepare, but they are also packed with essential nutrients. Whether you enjoy them before a workout or as a snack in the middle of the day, these bars will keep you energized and satisfied.

Preparation time: 15 minutes
Cooling time: 12 hours (suggested)
Total time: 12 hours and 15 minutes
Servings: 12 bars

Ingredients:
- Dates (amount to taste, but more for sweetness and consistency)
- Dried figs
- Black raisins
- Goji berries
- Gooseberries
- Pine nuts
- Almonds
- Cashews
- Chia seeds
- Oat bran
- Honey (or alternatively, maple syrup/agave syrup)

A bit of history:
Fruit energy bars were originally created as a quick and healthy solution to provide energy for athletes and active individuals. While recipes may vary, their base remains constant: dried fruits, seeds, and a source of natural sweetener. These bars are not only tasty but also packed with vitamins, minerals, and fiber, essential for a healthy lifestyle.

Nutritional information:
These bars are rich in fiber, which aids digestion, and antioxidants from dried fruits that contribute to overall health. Dates and honey provide a boost of natural sugars that will give you a quick energy lift, perfect for tackling a busy day.

Step by step - how to prepare energy bars:

1. Hydrating the ingredients:
Start by gathering all the dried fruits (dates, figs, raisins, goji, gooseberries) and seeds (almonds, cashews, pine nuts, chia seeds) in a large bowl. Cover them with still water and let them hydrate for at least an hour. This step is essential as it helps rehydrate the fruits and achieve a more pleasant texture.

2. Preparing the mixture:
After they have soaked, drain the water well and transfer the ingredients to the food processor. If you prefer a smooth texture, you can blend until you achieve a paste, but if you want to feel the fruit pieces, blend them lightly for a few seconds.

3. Adding additional ingredients:
Transfer the mixture to a large bowl. Add honey and oat bran. It’s important to add the bran gradually, mixing with your hands until you reach a consistency that is firm yet pliable. The honey can be adjusted according to your sweetness preferences. If you prefer a vegan option, maple syrup or agave syrup are excellent alternatives.

4. Shaping the bars:
In a tray, place a sheet of plastic wrap on the bottom. Transfer the mixture into the tray and press it down gently with your hands or a spatula to shape it evenly. Cover with plastic wrap and level it well.

5. Cooling:
Place the tray in the refrigerator to firm up. It’s ideal to leave them overnight, but you can also do this a few hours before consuming. The longer they stay in the fridge, the better they will firm up.

6. Cutting the bars:
When they are ready, take the tray out of the fridge. Use a very sharp knife to cut the bars into desired sizes. Make sure to wash your knife after each use to keep the cuts clean.

Serving suggestions:
These energy bars are delicious on their own, but they can also be accompanied by natural yogurt or a fruit smoothie. You can wrap them individually to have them handy throughout the day, at the office, or during trips.

Possible variations:
Feel free to experiment with the ingredients. You can add shredded coconut, Brazil nuts, pistachios, or even cocoa to give them a chocolate flavor. You can also change the type of seeds used based on your preferences.

Frequently Asked Questions:

- Can I use different ingredients?
Absolutely! These bars are very versatile. You can add any dried fruits or seeds you prefer.

- How long do the bars last?
If stored in an airtight container in the fridge, they can last up to two weeks.

- Can I freeze them?
Yes, the bars can be frozen! Wrap them individually and keep them in the freezer. When you need a snack, you can take them out a few hours in advance.

These fruit energy bars are not only healthy but also full of flavor, easy to prepare, and versatile. Whether you enjoy them yourself or share them with loved ones, they are sure to be appreciated! Try this simple recipe and enjoy the natural energy it offers!