ParentMap and PCC Natural Markets have partnered to produce an exciting web series called Healthy Kids Cook, designed to encourage families to make a healthy habit of cooking fresh food together in the kitchen. In this season’s Healthy Kids Cook, we’re focusing on quick and easy meals that you and your family will love making at home. Each month, Chef Jackie Freeman hosts families in the PCC kitchen to create a quick, filling, fresh and fun recipe featuring seasonal fruits and vegetables.
This month, Sanae and her dad Jeron, from Seattle Parks, joined Jackie to make energy-packed Homemade Energy Bars. These no-bake bars are easy to customize with your favorite seeds, nuts or dried fruits, and make great portable snacks for when you're out and about.
Ingredients
- 2 cups rolled oats (see note)
- 2 cups prepared trail mix from bulk bins, or nuts, seeds and dried fruit of your choice
- 1/2 teaspoon sea salt
- 1/4 cup maple syrup
- 1/4 cup honey
- 2 tablespoons coconut oil
- 1 cup nut or seed butter
Preparation
In a bowl, combine oats, trail mix and salt. Over medium heat, place maple syrup and honey and in a saucepan and bring to a low boil for 2 to 3 minutes. Add oil and nut or seed butter and heat until it is thoroughly mixed and is an even consistency.
Stir wet mixture into dry ingredients and combine until evenly mixed. Press into an oiled 6-cup rectangular or square baking dish. Let cool, then flip out onto a cutting board and cut into 18 bars.
Wrap in waxed paper or plastic wrap to keep the bars from drying out.
Note: For a more robust flavor, place oats on a baking sheet and toast in the oven at 325° F for about 15 minutes, or until they are golden brown. Nuts and seeds can be toasted in the same way for 6 to 7 minutes.
Each bar: 250 cal, 15g fat (2.5g sat), 0mg chol, 70mg sodium, 27g carb, 3g fiber, 15g sugars, 6g protein
Recipe by Leika Suzumura, former PCC Nutrition Educator
