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Healthy Swim Lesson Snack Kids Need for Lasting Energy

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A quick, easy, and wholesome homemade snack bar recipe designed to provide sustained energy for active kids, especially after swim lessons.

Ingredients

Scale
  • 1 cup (90 g) rolled oats
  • 1/2 cup (120 ml) natural peanut butter (no added sugar or salt)
  • 1/4 cup (60 ml) honey
  • 2 tbsp (20 g) chia seeds
  • 1/4 cup (45 g) mini dark chocolate chips (optional)
  • 1 tsp (5 ml) vanilla extract
  • Pinch of salt
  • 1/4 cup (20 g) unsweetened shredded coconut (optional)

Instructions

  1. Line an 8×8 inch (20×20 cm) pan with parchment paper, leaving some overhang on the sides for easy removal.
  2. In a mixing bowl, combine rolled oats, chia seeds, shredded coconut (if using), and a pinch of salt. Stir gently to mix evenly.
  3. In a separate small bowl, mix natural peanut butter, honey, and vanilla extract. Microwave for 15 seconds if peanut butter is stiff to soften.
  4. Pour the peanut butter mixture into the oats mixture and stir with a wooden spoon or spatula until fully combined and sticky.
  5. Fold in mini dark chocolate chips evenly without melting them.
  6. Transfer the mixture into the lined pan and press down firmly and evenly using the back of a spatula or lightly dampened hands.
  7. Chill in the refrigerator for at least 1 hour to set. Alternatively, freeze for 15-20 minutes if in a hurry, but do not freeze solid.
  8. Lift the block out using the parchment overhang and cut into 8 bars. Store extras in an airtight container in the fridge.

Notes

Use natural nut butter without added oils or sugars for best binding and flavor. Chilling is essential for the bars to set properly. Press mixture firmly into the pan to avoid crumbly bars. For vegan option, substitute honey with maple syrup. Nut-free version can use sunflower seed butter and dried fruit instead of chocolate chips. Bars keep well refrigerated for up to one week and freeze for up to three months.

Nutrition

Keywords: healthy snack, swim lesson snack, kids snack, homemade snack bars, energy bars, peanut butter snack, chia seeds, natural snack

Find it online: https://emmastirs.com/healthy-swim-lesson-snack-kids-need-for-lasting-energy-easy-homemade-recipes-for-active-kids/