Energy Bar Recipe [Healthy snack for kids]

Kids don't like to eat dry fruits as it is, as it doesn't taste as good as chocolates or ice cream for them. Dry fruits are a good source of energy and contributes in kids growth. It can act as a good replacement for chocolates and any other junk food. I have used walnut as the main ingredient for preparing energy bar. But we can use various combination of dry fruits to make energy bar. It is for all the age groups and it can act as a very good snack for kids.

Walnuts are also a good source of:

•  Manganese
• Copper
• Magnesium
• Phosphorus
• Vitamin B6
• Iron

They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.

Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.

The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.

Ingredients

1/2 cup Walnuts / Akhrot

1 cup Milk

1 1/2 tsp Clarified Butter / Desi ghee

1/2 cup Sugar/Jaggery

1/4 tsp Cardamom Powder / Elaichi powder

Crushed Badam/Cashew for garnishing

Steps   

1)      Take ½ cup of Walnuts (Akhrot) in a bowl and add 1 cup of Milk into it. Soak the Walnuts in Milk for 45 Min.

2)      After 45 Min in a blender add only soaked Walnuts and 2 tsp of Milk and grind it into coarse paste.

3)      Keep the remaining Milk in a bowl itself.

4)      Heat 1 ½ tsp of Clarified Butter (Ghee) in a pan.

5)      Add Walnuts paste and stir continuously on low flame until golden color.

6)      Then add remaining soaked Milk into the pan and stir continuously.

7)      Cover the lid and simmer on low flame until Walnuts soak all the Milk.

8)      Open the lid and stir in between repeatedly.

9)      Once Milk get soaked, add ½ cup of Sugar and stir continuously

10)   Add ¼ tsp of Cardamom (Elaichi) powder into the Halwa.

Servings

Walnut Halwa is ready to serve hot and garnish with dry fruit slices. Or Cut in to pieces and store it in the container.

I will take better pictures next time :)

These are few dishes that I prepared in this lockdown period.

Nutritional Facts

Organic walnuts (30 grams) contains:

Energy: 200 calories

Carbohydrate: 3.89 grams (g)

Sugar: 1 g

Fiber:2 g

Protein: 5 g

Fat: 20 g

Calcium: 20 milligrams (mg)

Iron: 0.72 mg

Sodium: 0 mg

Health benefits

Kids can benefit from the nutrition contained in the walnut. This could be good snack for kids. They may not like to eat walnuts as it is as it doesn’t taste great.

      It acts as instant energy bar for all the age groups as it is very filling.

     The possible health benefits of walnuts may include boosting the cardiovascular system and bone health, reducing the risk of gallbladder disease, and treating epilepsy. 

Walnuts in the diet – Quick Tips

     Nuts have a high-fat content, and so they are prone to becoming rancid. Rancid nuts are not unsafe but have a sharp flavor that people may find unpleasant.

      Keeping walnuts in their shells in a cool, dark, and dry place can improve their shelf life. 

      Kept in a refrigerator below 40 degrees Fahrenheit or in a freezer below 0 degrees Fahrenheit, they can be stored for over a year.

      Disclaimer : Nutritional values are picked from various sources and documents.

Stay Healthy, Stay happy!

See you in my next blog.