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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 224.0
  • Total Fat: 7.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 108.3 mg
  • Total Carbs: 36.9 g
  • Dietary Fiber: 3.1 g
  • Protein: 3.5 g

View full nutritional breakdown of Liz's Energy Bars calories by ingredient
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Liz's Energy Bars

Liz's Energy Bars


The amaranth needs to be popped. I use all raw nuts and seeds for a healthier version. The amaranth needs to be popped. I use all raw nuts and seeds for a healthier version.
Number of Servings: 16


    8 Tbsp amaranth
    1/4 cup raw cashews
    2-3 Tbsp chia seeds
    1/4 cup raw sunflower seed
    3/4 cup raw cashews
    1/4 cup craisins
    1/4 cup dried blueberries
    1/4 cup organic shredded coconut
    1/4 cup choc chips
    1/4 cup raw honey
    1/4 cup organic real maple syrup
    3/4 cup organic brown rice syrup
    1/2 tsp salt
    1 tsp vanilla


Your popping pan must be non stick and must be thoroughly heated for the amaranth to pop and not burn. Do not start your syrup until you have mixed all the dry ingredients together.


Grease a 9x13 pan. Heat a large (8qt) non stick pan over medium high heat. It must be complete heated before beginning to pop the amaranth. After heated add 2 T of amaranth, cover and shake until popped...not too long. Not all will pop. Pour into a large bowl and continue until you pop 8 T worth. This should make about 3 cups popped amaranth. Add all dry ingredients and mix well. In a medium sauce pan, combine honey, brown rice syrup, maple syrup and salt. Bring to a boil and boil for 8 minutes or to soft ball stage. Remove from heat, cool slightly and add vanilla. Pour over dry ingredients, mix well and press into prepared pan. Cut into 16 bars. Wrap in plastic when cool.

You can use all honey, or any mixture of the wet ingredients as long as they make 1 1/4 cup total.

Serving Size: Makes 16 bars

Number of Servings: 16

Recipe submitted by SparkPeople user LIZHUNTS.

TAGS:  Snacks | Snack | Snacks Snack |

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