For the time-starved athlete, finding convenient snack foods that are nutritious and delicious is an everyday challenge. Many athletes choose so called "nutrition bars" as a healthy alternative not realizing many are chocked full of sugar, loaded with preservatives, and are high in saturated fat -- some even contain trans-fat. This recipe however is nutrient rich, low in sugar, and best of all, easy to make! It is virtually made with all-natural ingredients, sweetened with honey and the naturally occurring sugar in fruit. What is more, each serving is loaded with heart-healthy omegas, appetite-controlling fiber, and complex carbohydrates for sustained energy throughout the day. Finally, because this recipe yields 12 bars, you can them with you all week for a delicious, more nutritious, energy-packed snack.

ONS Performance Multi-Grain Energy Bar

Ingredients
2 cups rolled oats
1/4 cup slivered almonds
1/4 cup dried cranberries
1/4 cup dried raisins
1/4 cup dried blueberries
1/4 cup dried apricots
1/4 cup toasted sesame seeds
*1/2 cup 10-grain cereal (Bob's Red Mill)
1/2 cup honey
1/4 tsp kosher salt
1 cup organic peanut butter
1 tsp vanilla extract

*(http://www.bobsredmill.com/10-grain-hot-cereal.html)

Cooking Directions
1. Toast oats and almonds under a broiler until they turn a light golden brown. Set aside to cool
2. Combine apricots, cranberries, raisins, and blueberries in a blender or food processor and pulse to mince. Be careful not to allow it to paste up.
3. Add minced dried fruit, oats, almonds, and sesame seeds to a large bowl and mix well.
4. Use hands to gently roll the mixture while making sure to separate dried fruit from itself and blend with the oats.
5. Bring 1/2 cup of water to a boil in a small sauce pan.
6. Add the 10-grain cereal, stir thoroughly, and remove from heat. Allow it to rest in the pan for 2 minutes.
7. Add peanut butter, honey, salt, and vanilla to the pan and return to a medium low heat, stiring frequently, for about 7 minutes. Mixture should be warmed througout and well combined but do NOT overheat the mixture as you will need to be able to handle it.
8. Now, add the peanut butter to the oat mixture. Work it with your hands to combine well. Keep peanut butter in the refrigerator, so it is cold when you start to blend.
9. Spray 8x8 glass baking dish with cooking spray. Firmly press the mixture into the baking dish. Be sure to compress it into the bottom of the dish so that the top becomes level.
10. Let the dish rest at room temperature for two hours or longer. The longer you wait, the firmer the bars will be when you cut them. The bars should be firm enough to retain shape, but will give to pressure.
11. Cut mixture recipe into 12 even bars and enjoy.

Yields: 12 Bars

Multi-Grain Energy Bar Nutrition Facts
Serving Size: 1 bar (69g)
Calories: 269
Fat:15g (only 3g of saturated fat)
Carbohydrate: 30g
Dietary Fiber: 4g
Sugars: 15g
Protein: 9g