02 February 2017

Peanut butter energy bars

Back to School Special - Peanut Butter Power Bars!

By Lyndal Mcnamara - Research Dietitian

(Serves 12)

Ingredients:

  • ½ cup (156g) natural peanut butter (no added sugar or salt)
  • ½ cup (175g) maple syrup
  • 1 cup (95g) rolled oats, lightly toasted
  • ½ cup (15g) puffed brown rice
  • ½ cup (15g) quinoa flakes
  • ½ cup (65g) almonds, lightly toasted, chopped
  • ¼ cup (38g) dried cranberries, chopped
  • ¼ cup (20g) dried banana, chopped
  • 1 tbs.(6g) coconut flakes, lightly toasted
  • 1 tbs. (14g) chia seeds
  • 1 tbs. (12g) sunflower seeds

Method:

  1. Spray a 20cm x 20cm slice tray with cooking spray and line with baking paper, set aside.
  2. In a small saucepan, heat peanut butter and maple syrup over low heat, stirring until well combined.
  3. In a large bowl, combine dry ingredients. Pour peanut and maple syrup mixture over dry ingredients and stir until well combined.
  4. Transfer mixture into prepared tray, pressing down with slightly wet hands to ensure mixture is flat and tightly packed together.
  5. Refrigerate for at least 1 hour before gently removing from tray and slicing into bars.

Tips:

  • Store bars in an airtight container in the fridge
  • To make bars nut free, replace peanut butter with sunflower seed butter and omit almonds
  • To make bars gluten free, substitute rolled oats for quinoa or millet flakes
Nutrition Information/serve: 1 bar
Energy 907kJ
Protein 6.3g
Fat 12.3g
- Saturated fat 2.3g
Carbohydrates 19.5g
- Sugar 5.6g
Fibre 3.6g
Sodium 3mg
FODMAPs LOW
Back to all articles
Back to all articles