A Lower Glycemic Energy Bar

Lifehacker had an article this morning about making your own Energy Bars.  I went to the site that had the recipes, Chow, and analyzed the ones they had posted.  They were all extremely high in carbs.  NOT a good choice; our body does get quick high energy, but it quickly plummets and we are back where we started.  Our energy stays even and we have more energy for the long haul (until the next meal which should be 5 to 6 hours after the last one) when we burn fats for energy.

Here is a recipe for an energy bar that is way lower on the glycemic index due to the lower coconut cream, coconut and nuts.  Bear in mind though that I am not an advocate of eating these often, but we all get stuck hungry or with no other choices sometimes.

Millie’s Energy Bar

1 cup almonds
1 cup cashews
3 T Almond Butter
2 cups dried cherries
1 cup grated coconut
2 T. Coconut Cream – Available from Tropical Traditions or at your health food store, called coconut butter.
1 T. Raw Chia Seeds
½ t. Stevia
½ T. cinnamon
1 t. vanilla
1 T. orange zest- use a micro planer and you will get just zest, none of the pith that is bitter.
Pinch Sea Salt


  1. Heat the oven to 350°F and arrange a rack in the middle. Place parchment paper in an 8-by-8-inch baking pan; set aside.
  2. Place almonds on a rimmed baking sheet in a single layer and bake, stirring halfway through, until fragrant and light golden brown, about 10 minutes. Transfer to a wire rack to cool completely.
  3. Place apricots and dried cherries in the bowl of a food processor fitted with a blade attachment and process until finely chopped, about 1 minute. Transfer to a small bowl.
  4. Place cooled almonds and the cashews in the food processor and pulse until finely chopped and the texture of fine meal, about 25 (1-second) pulses. Add dried fruits and process, stopping to scrape down the sides as needed, until nuts and fruits are combined are finely chopped, about 45 seconds. Add almond butter, orange zest, vanilla, cinnamon, salt, and process until evenly combined, about 45 seconds. Transfer mixture to a large bowl.
  5. Using your hands, knead the coconut into the mixture until evenly mixed, about 3 minutes.
  6. Transfer mixture to the prepared baking pan and, using your hands, pat it into an even layer to the edges of the pan. Fold the waxed or parchment paper over and press down on it with the bottom of a measuring cup or a flat-bottomed cup until the mixture is firmly packed and the top is smooth. Freeze for 30 minutes or refrigerate overnight.
  7. Lift the paper and the energy bar slab out of the pan and place on a cutting board. Remove the paper. Cut into 4 squares, then cut each square into 4 (4-by-1-inch) bars to form 16 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 5 days or freeze for up to 3 weeks.

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