Honey Surf Energy Bars

Honey Surf Energy Bars

This recipe was part of our Nutrition for Young Athletes summer camp for children to learn nutrition and cooking skills for healthy eating and high performance. These energy bars will re-fuel your young athlete with high carbohydrates before or after competition.
Author: Aimee Blanch


  • 1/3 cup canola oil
  • ¾ cup soft brown sugar
  • 1 Tbsp heaping honey
  • 3 ½ cup rolled oats
  • 1 cup dried fruit apricots, cherries, raisins, cranberries
  • ½ cup mixed seeds pumpkin, sunflower, sesame
  • ½ cup coconut or whole nuts if desired


  • Line 8” baking dish with parchment paper. Heat oven to 320F
  • Place oil, sugar, and honey in saucepan over low heat. Allow to melt, stirring occasionally.
  • In separate bowl mix oats, dried fruit, coconut (nuts), and seeds. Add melted sugar mixture, and combine to form a nice sticky consistency. Spread mixture evenly in baking tin, smoothing top. If needed, drizzle more honey over top.
  • Bake in oven til golden brown at edges, approximately 30 minutes. Leave to cool completely in tin before serving as it will fall apart if still warm.