While generally I've never been a fan of energy or snack bars, they can serve a valid purpose as a healthy energy-packed snack. That said, the most popular brands (in my opinion) cost an arm and a leg! What's more I've never tasted one that (again, in my opinion) tasted really great.
When my step-son joined a crew (rowing) team this Fall, I was faced with problem solving this dilemma. He's a 6'3" and still growing 17-year old. We figured with training 2.5 hours five nights a week that he needed about 4,500 calories a day to attempt to gain a little weight over the season. So I asked my colleagues for scratch recipes for energy bars. In looking over the recipes that came in I wanted something quick to make, and easy to clean up. Therefor I set aside anything needing a food processor, cooking, or too many ingredients!
The best prototype recipe was from Nancy Clark MS RD, who sent me a recipe from her Sports Nutrition Guidebook. She told me that the recipe was originally a winning entry in a National Peanut Board recipe contest. I tried the recipe (Peanutty Energy Bars) as is once, and it passed the step-son-evaluation with flying colors (even though he generally isn't big on peanuts)! His dad and I both agreed the recipe was delicious.
But, since "the kid" prefers almonds, I revised the recipe with almonds, dried cherries, shredded coconut, and almond butter (instead of peanuts, sunflower seeds, raisins and peanut butter). These Coconut Cherry Almond Energy Bars are truly delicious, and I feel great that they are homemade with quality ingredients.
Note: My next blog will be back to the "weight loss math" topic, and will tackle how body composition (ratio of lean body mass and fat mass) affect weight gain or loss.
Best,
-Dorene