Easy 3 Ingredient Energy Bar for Kids

Energy Bars as the name suggests are packaged snacks loaded with whole lot of goodness that impart instant energy. These bars are a popular product in the US, enjoyed by kids and adults alike. They are a convenient food on the go and sometimes also work as a meal replacement (although I would never recommend that). While off- the- shelf energy bars rely on processed sugars for energy and other synthetic flavours to make them more palatable, I am here talking about the homemade ones, something I have been wanting to try out for Nabeel for a while now.

energy bar for kids

I see kids and mums rushing back and forth to various classes, summer camps, sports centers and what not…a scene indicating THE summer vacations are here. Kids display a range of emotions and moods during vacations from being busy to lazy to hyper active and very passive. If kids are not out for a tour or visit to their grandparents then at home their schedule tends to be busier than school days.

My 4 year old also attends summer classes and this time they are rigorous, meaning I have enrolled him for sports training which is quite exhausting compared to classroom activities. While his food intake has increased many folds I see the need for something handy which can be with me always that I can feed him whenever his battery is about to die 🙂

3 ingredient energy bar

Kids lose out double the amount of energy during vacations; some sort of super food that gratifies and instantly tops up their energy is highly required. Thus, I have been toying with the idea of making him an energy bar using dates since he loves eating them plus we know dates is a super food which gives instant energy. Being a natural sweetener it also eliminates the need of any processed sugars. There are plenty of energy bars that you can make with various wholesome ingredients and amazing flavour combinations. I narrowed down to the one below which is easy as a breeze calling for just 3 ingredients that lend some amazing benefits.

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The Easy 3 ingredient Energy Bar for Kids is made using Dates, Oats and Almonds. Iron and instant energy from dates, fiber from oats and vitamins from almonds is a powerful combination which will energize your child right away.  Feel free to replace almonds with any nut your child prefers, add in seeds like sesame and peanuts for additional benefits. A spoon or two of honey can also be added. Enhance the flavour of these energy bars by mixing some cocoa powder or chocolate chips, bits of dried fruit like cranberries, cherries, etc.

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Easy Energy Bar for Kids Recipe 

Makes 10 (1 inch x 1.5 inch) bars

Ingredients

1 cup tightly packed seedless Dates

½ cup Instant Oats

½ cup Almonds

Method

Step 1 – Lightly toast oats in an oven or on a tawa (griddle). Keep aside.

Step 2 – Lightly toast almonds in an oven or on a tawa (griddle). Keep aside.

Step 3 – In a dry bowl mix all 3 ingredients together, then roughly divide in half.

Step 4 – Whizz half of the mixture in a grinder till everything grinds well and you get sand like texture. On pressing the mixture, it should come together and bind well.

Step 5 – Whizz the remaining mixture in a similar manner.

Step 6 – Mix both parts together and let it all come together as a big bowl.

Step 7 – Spread the mixture in a baking tray which has been lined with butter paper. Spread till desired thickness is achieved.

Step 8 – Refrigerate for 1 hour and then cut into bars. Store in an airtight container.

Notes:

  • The bars keep well for a month at room temperature but considering Mumbai summers it’s wise to refrigerate them since the dates tend to get sticky, especially ground dates.
  • Dates are the binding agents for energy bars, except them feel free to add subtract ingredients of your choice as I have recommended in the article.
  • If your dates are hard you may soften them by soaking in just enough water. Discard water before grinding.
  • Honey can also be added to the bar in that case use dry dates as the moisture level of the bars will increase resulting in a sticky mixture.

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