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4 Ingredient Energy Bars

Picture of Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian and Physiologist. Orla is the founder of Orla Walsh Nutrition, she is the former performance nutritionist to the Irish Olympic team and is regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.

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Photo 26-01-2024, 10 18 57

Recent research in Ireland shows that 65% of women (and about 1 in 2 women & men) did not meet the recommended adequate intake for selenium, so I came up with this recipe using selenium rich Brazil nuts to help plug this nutrient gap. Selenium has oodles of roles in the body from;

  • production of sperm (& male fertility),
  • maintenance of healthy hair and nails,
  • supporting the immune system,
  • Helping to achieve thyroid function,
  • Protecting cells from oxidative stress.

Also, when you’re deprived of adequate sleep you tend to crave more sugar, enjoy eating it more AND are hungrier. With 3 kids, the youngest being 4y, and each of them often waking at night, here I am trying to give my body what it’s asking for coupled with what research suggests I need! 

Plus, utensils are dishwasher proof and I’ve made the process quicker by making bars instead of energy balls. Efficiency is guaranteed with my recipes.


  • 400g dates
  • 200g Brazil nuts
  • 4 dsp peanut butter
  • 2 scoops of chocolate whey.

How to make them

  • Place everything into a processor.
  • Blend. Use a little water (just a drop) if needed (too dry).
  • Squish into a tin covered with parchment. Cover the top of the mixture with parchment, and using your hand squish the mixture down until it’s flattened.
  • (you can use this technique with any energy ball recipes. Turning energy balls into energy bars saves time, and is less messy)
  • Place in the fridge to set.
  • Slice into squares and store in a box in the fridge.

Nutritional Information

Makes 25

125kcal and 4g protein for one square

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