I think a common disconnect when dieting is that calories are bad. Most foods are not bad, but it’s the value of the calories that make a difference in how your body burns them. Our bodies are constantly using calories, even when you are sitting watching TV or sleeping. We need a certain number of calories each day to sustain our normal functions. For most people, this is around 1600-2400 calories a day (depending on height and weight). If you want to figure out how many you should be eating to sustain your weight, check out My Pyramid. Click on the MyPyramid Plan in the column on the left to get started.
So what provides the best energy? In general, foods that are high in protein and/or fiber will give you sustained energy and make the meal last. These energy bars fit this description exactly! With 5 grams of protein and 2.5 grams of fiber, they are a perfect little snack to get you past those mid-day hunger pains! And they are packed with all kinds of nutrient rich items from the dried fruit to the wheat germ and rolled oats, these tasty bars are just the ticket!
“Whoa whoa whoa, wheat germ? Are you trying to get me sick?” No! Wheat germ is what is leftover when the wheat is milled to produce refined grains. So white flour does not contain this nutrient packed gem. It contains Vitamin E, folate, zinc and magnesium (among many) and is packed with essential fatty acids. It assists in the reparation of muscles, so for those that lift weights, you can add it to your protein shake for extra benefit! Wheat germ can be found in the cereal aisle of your regular grocery store.
These bars are so awesome. Not only because of the essential nutrients, but also because they keep well in the freezer for a perfect on-the-go grab. They do not get super hard in the freezer, so you can eat them right away or pack them in your bag for a snack later. They fit perfectly into little snack sized baggies. And they are super easy to make! What are you waiting for?
- Cooking spray
- 1 cup quick cooking rolled oats
- 1/2 cup raw unsalted sunflower seeds
- 1/2 cup toasted wheat germ
- 1/4 cup whole-wheat pastry flour (I use regular whole-wheat flour and it works fine)
- 1/2 cup dried apricots
- 1/2 cup raw almonds
- 1/2 cup raisins
- 1/2 cup pitted dried dates
- 1/2 cup powdered nonfat dry milk
- 1/2 teaspoon ground cinnamon
- 1/3 cup pure maple syrup
- 2 large eggs
Preheat the oven to 350 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Place all ingredients except the syrup and eggs in a food processor and pulse until the mixture is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste.
Transfer to the baking pan and spread evenly. Bake until just done, about 20 minutes. Cut into 20 squares.