Home-made Energy Bar

The latest dietary guidelines issued by the Indian Council of Medical Research recommends daily intake of 35 grams nuts and seeds for every adult. While other international guidelines recommend daily serving of 30 grams of nuts. How to include nuts and seeds in our daily diet? Here's an easy way of making a snack with nuts, seeds and dried fruits.

Ingredients: (Makes 24 bars)

Almonds - 80 grams

Seeds (chia seeds, pumpkin seeds, melon seeds, flax seeds) - 80 grams

Roasted peanuts - 80 grams

Cashew nuts - 25 grams

White sesame seeds - 15 grams

Pistachio - 20 grams

Black raisins - 40 grams

Rolled oats - 300 grams* 

Dates - 15 no**

Honey - 2 tablespoons

Coconut oil or ghee - 1 tablespoon

Cinnamon powder - ½ teaspoon***

* I used Quaker oats. You can use any brand of your choice.

**I used Kimia dates. If you are using hard dates, soak them in warm water for 20-30 minutes.

***Instead of cinnamon powder you may use vanilla extract if desired.

Method:

• Roast almonds, cashew nuts and pistachio in a kadai on medium flame for 3-4 minutes. Keep aside to cool.
• Roast rolled oats till the grain becomes crispy. Roast the seeds for 2 minutes. Roast black sesame seeds till the seeds start to sputter. Allow the ingredients to cool.
• Chop the nuts coarsely using the pulse/whip function of mixer-grinder just once or twice.
• Remove the seeds and grind the dates with 2 tablespoons of water into a smooth paste.
• Heat 2 teaspoons of ghee or coconut oil in the kadai. Add the dates paste and cook on low flame till it thickens and forms a mass. Add honey, cinnamon powder and black raisins. Blend together. 
• Add the nuts and mix together. Now add all other ingredients and mix well. Switch off the stove.
• Line a baking tray with parchment paper. Transfer the mixture to the tray and spread uniformly.
• Apply the remaining ghee or coconut oil to the surface and press down using a spatula.
• Place the tray in the storage compartment of the fridge and refrigerate for 2 hours.
• Later cut the mixture into bars. Finally bake at 160℃ for 4 minutes using the microwave oven in convection mode or in an Oven-Toaster-Griller.
• Allow the bars to cool to room temperature. Separate the bars and fold them individually in parchment paper as shown in the picture.
• Store in an air-tight container and keep refrigerated. Use as needed.

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