DIY All-Morning Energy Bars | All nuts Chef's best Ideas

JD

October 07, 2019

0

breakfast, healthy-food

Sometimes you can’t avoid eating breakfast on the run, but that doesn’t mean you have to resort to something that tastes bad or won’t nourish you. We wanted our homemade energy bars to be full of hearty, nutritious nuts and seeds. Toasting the nuts and seeds before pulsing them in the food processor gave the bars a pleasant roasted flavor. Dates and maple syrup not only added satisfying sweetness but also aided in binding the bars together. We found that processing some of the dates with the maple syrup, warm water, and an egg white gave the bars a slight chew while still allowing the nuts and seeds to remain crisp. We stirred the remaining chopped dates into the mixture for textural contrast; tasters also liked the little bursts of sweetness. A two-step baking process gave us bars with the perfect balance of crunchiness and chewiness. Be sure not to overbake the nuts and seeds in step 2; they will continue to toast while the bars bake.

Ingredients

½ cup whole raw almonds
½ cup raw cashews
⅓ cup raw pepitas
¼ cup raw sunflower seeds
2 tablespoons flaxseeds
1 tablespoon sesame seeds
3 ounces pitted dates, chopped (½ cup)
2 tablespoons warm tap water
2 tablespoons maple syrup
1 large egg white
¾ teaspoon kosher salt

Cooking Procedure

1. Adjust oven rack to middle position and heat oven to 300 degrees. Line baking sheet with aluminum foil. Make foil sling for 8-sinch square baking pan by folding 2 long sheets of aluminum foil so each is 8 inches wide. Lay sheets of foil in pan perpendicular to each other, with extra foil hanging over edges of pan. Push foil into corners and up sides of pan, smoothing foil flush to pan. Grease foil with vegetable oil spray.
2. Spread almonds, cashews, pepitas, sunflower seeds, flaxseeds, and sesame seeds on prepared baking sheet. Bake, stirring occasionally, until pale golden and fragrant, 15 to 20 minutes. Transfer nut mixture to food processor and let cool slightly, then pulse until coarsely chopped, about 5 pulses; transfer to large bowl.
3. Process ¼ cup dates, warm water, maple syrup, egg white, and salt in now-empty processor until smooth, about 30 seconds, scraping down sides of bowl with rubber spatula as needed. Stir processed date mixture and remaining ¼ cup chopped dates into nut mixture until well combined. Spread mixture in prepared baking pan and press firmly into even layer using greased metal spatula. Bake until golden brown, 20 to 25 minutes, rotating pan halfway through baking. Do not turn off oven.
4. Let bars cool in pan for 15 minutes. Using foil overhang, lift bars out of pan; transfer to cutting board and cut into 10 bars. Space bars evenly on parchment paper–lined baking sheet and bake until deep golden brown, 10 to 15 minutes. Let bars cool completely on wire rack, about 1 hour. Serve. (Bars can be stored at room temperature for up to 1 week.)

GETTING SEEDY - Chef's secret style

You may think seeds belong in the garden, but one look around a wellstocked kitchen proves otherwise. We use them to lend richness, protein, and crunch to baked goods, salads, and more. They will keep for months in a bag in the freezer, making them a reliable pantry staple.

Chia Seeds

Mild, nutty chia seeds are a popular health food due to their high fiber content. The seeds can be used dry, ground and used as a powder, or combined with water to create a tapioca-like gel.

Flaxseeds

Flaxseeds can be toasted, sprouted, or ground; they’re most easily digested when eaten ground. We prefer the milder flavor of golden flaxseeds, but you can use brown and golden varieties interchangeably. Flaxseeds have a wheaty, earthy flavor, making them a nice addition to whole-grain breads. Store them in the refrigerator or freezer.

Poppy Seeds

Poppy seeds are used for their peppery, smoky-sweet flavor. Try them in baked goods, coleslaw, egg noodles, and salad dressing.

Pumpkin Seeds

Whole white pumpkin seeds are sold for snacking and have a pleasant vegetal taste, but we usually turn to green hulled pumpkin seeds (pepitas). Toss them in salads or try them in these energy bars.

Sesame Seeds

Sesame seeds add a nutty, subtle flavor to both sweet and savory recipes. They star in our Sesame Noodles with Shredded Chicken, where we grind them into a rich paste.

Sunflower Seeds

Sunflower seeds are mildly sweet and creamy. They are usually sold hulled, but if you buy them unhulled, make sure to remove the blackand- white shells. Try them in salads and bowls such as our Buckwheat Bowls with Snow Peas, Avocado, and Yogurt Sauce).