Four delicious bar recipes perfect for hiking, workouts, or snacks. Choose between sweet energy bars (no-bake chocolate, baked fruit and nut, or quick outing bars) or savory vegetable bars.

Recipe 1: No-Bake Chocolate Energy Bars

Makes: Approximately 10 bars Time: 15 minutes + chilling Cost: About 2 kr per piece

Ingredients

  • 6 fresh pitted dates
  • 400 ml oats (4 dl)
  • 100 ml peanut butter (1 dl)
  • 50 ml cold coffee (½ dl)
  • 50 ml cocoa powder (½ dl)
  • 1 pinch salt
  • 1 pinch vanilla powder
  • water as needed

Instructions

  1. Core and chop the dates finely.
  2. Combine half the oats, peanut butter, cold coffee, cocoa powder, and chopped dates in a mixer. Process until completely smooth.
  3. Add salt and vanilla powder. Mix briefly.
  4. Add water if needed to achieve proper texture.
  5. Stir in the remaining oats without mixing them completely smooth.
  6. Roll mixture into a long rope and cut into 2-3 cm pieces.
  7. Refrigerate or freeze until ready to serve.

Storage: Freeze individual pieces for extended storage.

Recipe 2: Baked Fruit and Nut Bars (with Aquafaba)

Makes: 16 bars Time: 40 minutes

Ingredients

  • 100 ml nuts, e.g., walnuts (1 dl)
  • 100 ml raisins or other dried fruit (1 dl)
  • 300 ml oats (3 dl)
  • 100 ml shredded coconut (1 dl)
  • 1 tbsp chia seeds (15 ml)
  • 100 ml sunflower or pumpkin seeds (1 dl)
  • 1 pinch salt
  • 50 ml syrup or honey (½ dl)
  • 50 ml peanut butter (½ dl)
  • 1 tbsp oil (15 ml)
  • 3 tbsp chickpea aquafaba (45 ml)
  • 1 mashed banana

Instructions

  1. Preheat oven to 175°C (350°F).
  2. Process nuts in a mixer until they resemble coarse flour. Chop dried fruit.
  3. Combine all dry ingredients: oats, coconut, chia seeds, seeds, nuts, chopped fruit, and salt.
  4. Warm syrup, peanut butter, and oil together. Whip the chickpea aquafaba until foamy.
  5. Mix the mashed banana into dry ingredients, then fold in the peanut butter mixture and whipped aquafaba.
  6. Line a baking sheet with parchment paper and spread mixture into a 1 cm-thick rectangle.
  7. Bake at center rack for 20 minutes.
  8. Cool completely before cutting into bars.
  9. Store in refrigerator or freezer.

Recipe 3: Quick Outing Bars

Makes: 4 large bars Time: 25 minutes

Ingredients

  • 100 ml mixed nuts/seeds (1 dl)
  • 100 ml dried fruits/berries (1 dl)
  • 1 banana
  • 100 ml oats (1 dl)
  • 100 ml sunflower seeds (1 dl)
  • 2 tbsp peanut butter (30 ml)

Instructions

  1. Preheat oven to 175°C (350°F).
  2. Blend the nuts and dried fruit in a blender or with an immersion blender until finely ground.
  3. Mash the banana in a bowl.
  4. Combine the nut-fruit mixture with oats, sunflower seeds, and peanut butter into the mashed banana.
  5. Knead everything together into a dough and shape into bars.
  6. Place on parchment paper and bake in the center of the oven for 15-20 minutes.

Tip: Use a ready-made fruit and nut mix for easier preparation.

Recipe 4: Savory Vegetable Bars (Grönsaksbars)

Makes: 4 bars Time: 30 minutes CO2: 0.1 kg CO2e per bar

A savory, protein-rich alternative to sweet energy bars. Perfect for hiking or as a meal snack.

Ingredients

  • 100 ml frozen leaf spinach (1 dl)
  • 100 ml frozen corn (1 dl)
  • 1 carrot
  • 100 ml grated cheese (1 dl)
  • 300 ml cooked chickpeas (3 dl) (just over 1 dl dried or 1 can)
  • 1 vegetable bouillon cube
  • 1 tsp dried oregano (5 ml)
  • 1 tsp smoked paprika (5 ml)
  • wheat flour or oats if needed

Instructions

  1. Preheat oven to 175°C (350°F).
  2. Thaw the spinach and corn. Squeeze excess water from the spinach.
  3. Coarsely grate the carrot and cheese.
  4. Blend the chickpeas in a blender or with an immersion blender until smooth.
  5. Mix the chickpea puree with grated carrot, cheese, spinach, corn, crumbled bouillon, oregano, and smoked paprika. The mixture should be firm and even. If it’s too loose, add a little flour or oats to firm it up.
  6. Form into bars or patties. Place on parchment paper and bake in the oven for 15-20 minutes.
  7. Let cool (they are a bit soft when freshly baked and need to cool to become firm).
  8. Eat immediately or store in the fridge or freezer.

Tips: Experiment with different flavorings and other peas or beans. Try grated beetroot instead of carrot, or green peas instead of corn.

Vegan: Use vegan cheese.

Notes

Customization: Recipes 1-3 are easily customizable with your favorite nuts, seeds, and dried fruits. Recipe 4 can be varied with different vegetables and legumes.

Budget-friendly: Recipe 1 is particularly economical at about 2 kr per bar.

Vegan: Recipes 1-3 are vegan. Recipe 4 is vegetarian but can be made vegan with vegan cheese.

Storage: All bars freeze well. Recipe 1 can be frozen individually, while Recipes 2-4 should be wrapped or stored in containers.

Perfect for: Hiking, long runs, bike rides, workouts, or everyday snacks. Recipe 4 is especially good for those who prefer savory over sweet.

Sources: