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Build
YOUR
OWN
BAR
Homemade bars are easy to make and can be packed with wholesome ingredients that provide on-the-go fuel.
In our fast-paced world of predawn workouts, early morning school drop-offs and hectic work demands, it can be difficult to find the time to sit down and enjoy a proper breakfast or midday snack.
But a 2022 Cleveland Clinic article notes the importance of eating breakfast to fuel the body and provide energy to start the day and help the body perform at its best. Plus, skipping breakfast may cause you to overcompensate for hunger pains later in the day with empty-calorie junk food that provides only short-lived spurts of energy. With these easy-to-make recipes, you can create customized bars to fit your dietary needs. They’ll keep you feeling satiated and fueled throughout even the busiest days.
CHOCOLATE CHIP OATMEAL BARS
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GOJI BERRIES
Often billed as a super food, these little red berries increase the density of pigments lutein and zeaxanthin that are said to protect eyes from damage related to light exposure.
GROUND CHIA SEEDS
This tiny seed packs a big nutritional punch with calcium, fiber, iron and omega-3 fatty acids, which help strengthen bones, promote intestinal health and reduce blood sugar levels.
High-protein ingredients
like oats, almonds, chia seeds and goji berries keep you feeling fuller and provide sustained energy throughout your day.
Why They Keep You Going
7
building
blocks
Use these core ingredients as the base of your bar.
1. SEEDS
Ground chia seeds or ground flaxseed are both good sources of fiber, vitamins and minerals, as well as heart-healthy polyunsaturated fat.
2. WHOLE GRAIN
Old-fashioned oats, unblanched pecan flour or gluten-free oat flour lends structure to the bar and binds the other ingredients together.
3. NUTS
The unsaturated fats found in nuts such as slivered almonds and chopped pecans can help lower LDL (bad) cholesterol and raise HDL (the good kind).
4. SWEETNER
Add a little sweetness as a complementary flavor note. Hy-Vee Select 100% pure maple syrup has 0 fat grams. Or blend in a bit of powdered peanut butter.
5. ADD-INS
Augment the flavor in your bar with favorite ingredients such as toasted coconut chips, Lily’s no sugar added white chocolate style baking chips, frozen avocado chunks or roasted, unsalted pepitas.
6. DRIED FRUIT
Chopped Medjool dates and goji berries are dense in phenol antioxidants, which function as anti-inflammatories in your body.
7. PROTEIN
Powders are a convenient way to add protein to your bar. And those that contain whey, like Performance Inspired decadent natural chocolate whey protein powder, have quickly absorbable essential amino acids that can improve muscle recovery.
Avocado Pomegranate Chocolate
Protein Bars
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Keto-friendly fats like avocado, coconut cream, chia seeds and flaxseed meal can help with weight loss. Eating low-carb foods can promote ketosis, a metabolic state that causes
the body to burn fat for energy.
Why it’s Keto
your own
Bar