This prize-winning energy bar recipe, courtesy of the Peanut Institute, offers a delicious and healthy alternative to expensive and chemical laden commercial energy bars. They are perfect for walkers, runners, hikers and bikers, as well as for a satisfying snack any time of the day! They are relatively high in fat–but it’s healthful fat from peanuts and sunflower seeds.

For variety, you can make this recipe with cashews and cashew butter, and/or add a variety of dried fruits (cranberries, cherries).

Ingredients:

• 1/2 cup salted dry-roasted peanuts
• 1/2 cup roasted sunflower seed kernels (or more peanuts)
• 1/2 cup raisins or other dried fruit
• 2 cups uncooked oatmeal, old-fashioned or instant
• 2 cups toasted rice cereal, such as Rice Krispies
• 1/2 cup peanut butter, crunchy or creamy
• 1/2 cup packed brown sugar
• 1/2 cup light corn syrup
• 1 teaspoon vanilla
• Optional: 1/4 cup toasted wheat germ

Directions:

In a large bowl, mix the peanuts, sunflower seeds, raisins, oat-meal, and toasted rice cereal (and wheat germ). Set aside.

In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup.

Microwave on high for 2 minutes.

Add vanilla and stir until blended.

Pour the peanut butter mixture over the dry ingredients; mix well.

For squares, spoon the mixture into an 8″x 8″ pan coated with cooking spray; for bars spoon it into a 9″ x 13″ pan.

Press down firmly. (It helps to coat your fingers with oil or cooking spray.)

Let stand for about an hour, then cut into squares or bars.

Yield: 16 squares or bars
Total calories: 3,600
Calories per serving: 225
30 g Carb; 6 g Pro; 9 g Fat

Nuts are seeds that are covered with a hard shell.

Most Nuts are the Seeds of Trees which grow them, however the Seeds of a few other plants that are not strictly Nuts are also considered Nuts for culinary purposes.

For thousands of years on every continent, Nuts have been an important food for humans and for good reason. Nuts are good for you—they are naturally cholesterol-free and contain healthy, unsaturated fats which can help lower the risk of heart disease. Nuts also provide magnesium, which helps maintain bone structure; and chromium, which helps to ensure proper insulin function. They contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant. Like all plant foods, they are high in fiber and phytochemicals—both of which help protect against cancer and other chronic diseases.

Nuts can be used in many ways. Whole, flaked and ground nuts and nut butters are widely available. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them. Nuts, of course, can also be enjoyed whole- roasted or raw.

Nuts and Seeds Nutrition

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fibre.

Cashews

Native to America but now grown extensively in India and East Africa, the Cashew will withstand drier conditions than most other nuts. The nut grows in a curious way on the tree, hanging below a fleshy, apple-like fruit, which is also edible and delicious, however spoils quickly so it is only enjoyed locally. The Cashew is related to the Mango, Pistachio and Poison Ivy. High in protein and carbohydrate, 100g cashews contain 17.2g protein, 60 micrograms vitamin A, 3.8mg iron.

Peanuts

Also known as groundnuts or monkey nuts, peanuts are actually legumes of South American origin. The humble Peanut is now the most important crop all over the tropics and southern USA. It gets its name “groundnut” because as the pods ripen, they are forced underground. Peanuts are high in protein and contain 40-50% oil. The oil is used in cooking, as salad oil, in margarines and the residue is fed to animals. Whole peanuts can be eaten raw or roasted or made into peanut butter (look out for brands which do not contain hydrogenated oils, which are highly saturated). 100g peanuts contain 24.3g protein, 2mg iron and 3mg zinc.

Pistachios

Native to the Near East and Central Asia but has long been cultivated in the Mediterranean region and more recently in the Southern US. The kernels are green and are prized as much for their ornamental color as for their flavor. Also sold roasted and salted in their shells. They are more expensive than most other nuts. 100g pistachios contain 19.3g protein, 14mg iron, 140mg calcium.

Seeds

Pumpkin

Can be eaten raw or cooked in both sweet or savoury dishes. Delicious toasted and sprinkled, while hot, with soya sauce and served on salads. They are rich in protein, iron, zinc and phosphorous. 100g pumpkin seeds contain 29g protein, 11.2mg iron and 1144mg phosphorous.

Sunflower

An annual plant belonging to the daisy family, it probably originated in North America or Mexico. North American Indians cultivated sunflowers as long as 2,000 years ago. The oil extracted from its seeds is used in margarine, varnishes and soaps but the seeds can be eaten whole, raw or cooked. They can be added to breads and cakes or sprinkled over salad or breakfast cereals. A good source of potassium and phosphorous, 100g sunflower seeds also contain 24g protein and 7.1mg iron and 120mg calcium.

Nuts and seeds — raw, toasted, puréed or ground into flour — add flavor, nutrition and texture to just about anything we put them in. Even better, consistent evidence shows that all manner of nuts, including peanuts and cashews, promote healthy arteries and cholesterol levels when we consume them in moderation. Eating a small handful of nuts about five times a week is perfect.

While nuts and seeds are certainly delicious eaten raw, roasting them brings out a tastier, richer flavor. To enhance their flavor and crisp them up we micro-batch roast our nuts on to perfection and package for “take anywhere healthy snacking” in our Arts Nut’s Online Fresh Products ready to ship! After all, we think you can’t have enough nuts and seeds lying around for cooking and snacking!