While there is a widening range of choices every year, it is generally very difficult to find allergy-friendly energy bars: most of them get protein and long-lasting energy through eggs, nuts, and/or dairy. The only store-bought kind I’ve ever been satisfied with are Clif bars, but even then you run the risk of cross-contamination, and if you have soy allergies, they’re out for you.
The best option, then? Making your own! That way you can customize them based on your allergies. With my two main allergies being egg and nut, I’ve made some before that are free of those allergens, but contain dairy.
Then I found this recipe, which, funnily enough, was originally called a cookie! After making it, I realized that firstly, it didn’t really taste like a cookie ( 😛 ) and secondly, it would make a great allergy-free energy bar!
Quinoa Oat Energy Bites (E, N, D, GF)
makes 9 – 12 bites
very slightly adapted from this recipe
– 1/4 cup quinoa, uncooked
– 1/4 cup sunflower seed butter
– 1/2 cup raw oats
– 1/2 cup applesauce
– 1/4 cup dried fruit (I recommend cherries), chopped if necessary
– 1 flax egg (1 tbsp. ground flax seed + 3 tbsp. warm water)
1. Preheat oven to 350*F.
2. Make the flax egg and set aside for a few minutes, or until it becomes thick.
3. Combine all ingredients in a bowl.
4. Drop by rounded tablespoon onto a parchment paper lined cookie sheet.
5. Bake for 10-12 minutes.
– I loved the tartness of the dried cherries, but a great variation would be to throw in some raisins and a bit of cinnamon!
– Mini chocolate chips would also be a great addition.
– If you are tolerant, you could use an egg in this recipe, but why not keep it full of grains and healthy fats?
– Interestingly, my favorite way to eat these is straight out of the freezer – they take on a different texture and are a perfect way to refuel after a workout!
– I also love them as a breakfast or a snack – they’re full of fiber and protein, and low in calories.
Nutrition (based on this recipe, using unsweetened applesauce; 12 bites):