Thought i'd post up the not-particularly-scientific recipe for my energy bar. Just made a second batch last night to kinda quantify what i'd put in my first batch. It, too, worked out real nice-like. But there's still plenty of room to tweak things.
2 C dried fruit
This is the seriously unscientific bit. I used 7 figs (couldn't say why), and then filled in the rest with some mango, unsweetened cranberries (which take some searching for), papaya, apple, dates, and a few pumpkin seeds. I think i used unsweetened cherries instead of the cranberries first time round--and almonds 'stead of the punkin.
1/2 C cashew flour
I think the basic recipe (i kiped off'n pinterest or somesuch off which to spin my own evil design) called for 1/2 C whole raw cashews. But this is what i had, and it worked reasonably well. This, methinks, gives it some stick-together-ness.
3/4 C dried unsweetened coconut
Just do it. It's good.
1/3 C rolled oats
Pretty good if you're just fine with oats. I haven't yet tried this without oats, but i'd imagine it's doable. Might even stick together better without 'em.
3 Tbsp honey
Seems like aforementioned kiped recipe called for one Tbsp, but mine worked out to be a lot of otherwise non-cohesive ingredients, so i added 'til she stuck. Do what you think is best.
4 Tbsp oil
Again, i think the Ursache called for, like, one Tbsp, but i wanted more dry stuff in; and i like my oils. I used one of coconut, one of red palm (both melted), one of avacado, and one of olive.
2 Tbsp chia seed
They're high in omega 3s, and i like them. Kiped recipe called for hemp seeds, which are also quite tasty. I just didn't have 'em handy.
Salt
Because it's important. And to be clear, we're talking a pinch here.
1 Tsp turmeric
Because it belongs in really everything.
2 scoops protein powder
This is another point of lots of variability. I use Biotest, and it comes to 40g of protein. I think to get 20 or 30g of protein in every bar, you'd pretty much have to pack it together with guar gum or something. But then, i'm not counting the protein in the cashew flour, etc. I've used both vanilla and chocolate powder so far, and they both rocked.
Anyhow: First blend the fruits, then slowly add in everything else a little at a time. Mix it really well (and probably use pulse, 'cuz i just burned the plastic spindle off in my processor by leaving it running for 30 seconds straight). Then press it into a greased or parchment papered baking dish. Freeze for-- i dunno-- 30 mins or an hour ish. Then refrigerate.
So far mine've held up pretty well even at room temp for several hours. They get a li'l crumbly, but if you put 'em in a ziploc it doesn't matter much. They're fairly high in calories-- but then i reckon that depends on how large you cut 'em. But no problem making a meal replacement out of these.
