And I’m back! My computer is magically working again!

Completely insane. I think Universe decided I needed to take a break & spend some time with my daughter while she’s on her summer holidays. The only way to make me do that & be relax was clearly to temporarily kill my computer.


Super grateful for the whole thing!

After our morning chill, we’d usually go straight to play. P.S. Let me know if you’re interested in learning more about morning routines for the winning days.

We spent most of our days on the playground, where I was swinging more than my daughter did. What can I say, it’s my favorite thing on the playground. Yes, I do have favorite stuff on the playground & no, I won’t grow up. 🙂


Aside from playground, we were enjoying the pool & even went to visit Zoo! Amazing experience, which you already know if you follow my Insta stories – if you don’t, go ahead. It’s fun!


The star of the visit was definitely this guy! Probably because he reminded us of our dog, who’s as white & as silly as a polar bear.

Although I think she sheds more than any bears – our whole house is white. Which you also know if you follow my Insta stories! 😀

Anyways, when you’re spending your days outside, the best thing to do for your well-being is to have a healthy snack always with you.

Nobody can have fun while being hungry, am I right?


Best snacks I can think of are super easy energy bars.

All you need is 20 minutes & 5 ingredients.

You mix them up & they’re done while you’re enjoying breakfast. As easy as it gets. As with most of my recipes, feel free to play with them. What I share here is a basic recipe – you can add dried fruits or nuts.


You’re gonna want these in your eating routine. They’re:

  • incredibly fast & simple
  • only 5 ingredients
  • easy to take anywhere
  • super healthy
  • quick energy source


We’ll be using oats, because lets face it – oats rock. They’re gonna give us fiber, which helps keeping us full. And our digestion loves fiber. They’re simply the perfect base for healthy snacks.

Our bodies also love them for their nutrient density – manganese, phosphorus, magnesium, zinc, iron, copper, vitamin B1.

No wonder they’re so popular.


Next ingredient is a must-have superfood; chia seeds. Nothing beats healthy fats – and these cuties are packed with them! Our brains LOVE chia!

Not only are they packed with omega-3 fatty acids, they’re gonna boost our vitamin, mineral & phytonutrient intake. Talk about tiny seeds of power. I love them.

Last but not least, they’re a great source of protein, including all the essential amino acids.

Food is so exciting!

In this recipe, I love using my homemade walnut-sunflower seeds butter, but you can opt for any nut butter you like.

To make this one, simply roast 1 cup sunflower seeds with ½ cup walnuts (carefully, they burn easily), let them cool, drop them in your food processor & let it do its magic.


Walnuts get us more of omega-3, as well as folate, vitamin B6, manganese & phosphorus. And they’re gonna provide us with vitamin E – which is also what sunflower seeds are super rich in.


All the healthy fats in this recipe are there to make sure, along with the fiber, that we stay full & happy while having fun.


Apple sauce is something I always keep in the fridge & add to my breakfast every morning. It’s my favorite way to sweeten oatmeal.

Apples are a great fiber source, both soluble & insoluble. Healthy gut, happy gut!

They’ll boost our vitamin C intake & potassium. They’re a nice source of plant compounds – antioxidants.

To spice it up, we’ll need a bit of cinnamon. You guys know how much I love cinnamon – it’s a definite must-have in any self-loving pantry! Beautiful smell, tons of antioxidants.


Lastly, we’re gonna add  some honey, for additional sweetness & a tiny bit of vitamins, minerals & polyphenols.


As I’ve said earlier, play! Kitchen is the playground of health, okay? You can use this base recipe to have new exciting bars, or even cookies if you cut them in smaller pieces, every single time.

Some ideas; chopped walnuts, cashews, chocolate (good one), raisins, cranberries, seeds.

Options are, as always, endless.


Have fun!



  • Oats: fiber, anganese, phosphorus, magnesium, zinc, iron, copper, vitamin B1
  • Walnut-sunflower seeds butter: omega 3 fatty acids, folate, vitamin B6, manganese, phosphorus, vitamin E
  • Chia seeds: omega 3 fatty acids, protein, antioxidants, calcium, manganese, phosphorus, magnesium, niacin, thiamine
  • Apples: fiber, vitamin C, potassium
  • Cinnamon: antixodiants,  manganese, calcium, iron, several more vitamins + minerals & fiber
  • Honey: vitamins, minerals, polyphenols



Chia Apple Energy Bars

Perfect snack to-go

Course Breakfast, Dessert, Snack
Cuisine Vegetarian
Prep Time 5 minutes
Total Time 20 minutes


  • 1 3/4 cup (180g) rolled oats
  • 3 tbsp chia seeds
  • 1 tsp cinnamon
  • 3 tbsp apple sauce unsweetened
  • 4 tbsp walnut - sunflower seed butter or other nut butter
  • 3 tbsp (60g) honey


  1. Preheat the oven at 350°F / 180 ºC.

  2. In a bowl, combine oats, chia seeds & cinnamon.

  3. Add apple sauce, nut butter & honey.

  4. Combine all until a dough forms.

  5. Press the dough into a small parchment lined baking pan (mine is ca. 25 x 15cm/10 x 6 inch)

  6. Bake for 15 to 20 mins, until golden.

  7. Take it out, cut into desired shape.

  8. Let it cool down & enjoy!




How’s your summer going? Are you loving these energy bars? Share your creations with me, tag me @ninasempire or use #ninasempire!


Lots of love,




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