• RECIPE: Nut & Seed Energy Bars

RECIPE: Nut & Seed Energy Bars

Nut & Seed Energy Bars

A little nutrition 1-0-1. Food is fuel and provides our body with the nutrients it needs to complete daily physiological functions, including providing us with all the energy we need.

The body needs energy beyond just for exercise; breathing, talking, digestion, thinking all use energy. The two largest sources of energy in our diet are carbohydrates and fats, both breakdown and convert into energy. Protein can too, but it is better utilised in the “construction” of our body, such as skin, muscles and more.

Like the name says, these are energy bars. This is the kind of bar you have before a 2hr surf. This recipe uses a cup of dates, which, whilst a natural sugar, is still sugar (which provides a lot of energy for its weight), however dates also provides fibre. The benefit of fibre in fruit is it slows the absorption of the sugar therefore you avoid that blood sugar rush and subsequent crash.

The nuts and seeds in this recipe have been specifically chosen provide an array of nutrients. The hemp seeds are a new addition to the Australian market with Food Standards Code permitting their sale as a food just over a year ago. Hemp seeds contain little to no psychoactive components, instead they’re an amazing source of plant base protein and omega-3.


  • ½ cup almonds
  • ½ cup brazil nuts
  • ½ cup cashews
  • ¼ cup sesame seeds
  • ¼ cup pepitas
  • ¼ cup hemp seeds
  • ¼ cup dark chocolate
  • 1 cup dates
  • ¼ cup almond milk


  1. Deseed the dates and soak in warm water for 20mins.
  2. Using a food processor or blender, blitz the nuts so they’re roughly chopped, empty into a mixing bowl.
  3. Add seeds to the nut mix.
  4. Roughly chop the dark chocolate, add to mix. Stir to combine.
  5. Blend dates and almond milk to form a caramel paste.
  6. Pour onto seed mix and mix with a spoon until all combined.
  7. Press into a lined slice tin. Set in the fridge for two hours or overnight to set.
  8. Slice into mini bars and enjoy.


  • This slice is raw, so it is soft and sticky, not hard like store bought muesli bars.
  • Wrap your serves in some baking paper and pack in a lunchbox to consume at work.
  • Break up and mix with some yoghurt as breakfast option.

Recipe created by Nutritionist Jessica Worth. Find more of her delicious recipes and great health tips on her blog and instagram.