When talking about hiking or outdoor activities like mountaineering or trekking, we often think of equipment, route selection, weather, or hydration. However, it’s equally important to plan for snacks that are healthy, nourishing, and easy to carry. Raw energy bars, especially when you choose the right ingredients, perfectly meet this need. In this article, we will explore the benefits of these bars, the key ingredients to prioritize, methods to ensure long shelf life, and numerous tips to make your hiking sessions as enjoyable and nutritious as possible.

What is a Raw Energy Bar?

A raw energy bar, commonly referred to as a “raw bar,” is a snack whose ingredients are not cooked. It can include dried fruits, nuts, seeds, whole grains, or even superfoods. The preparations are usually done at low temperatures or undergo no thermal transformation. The goal: to preserve optimal nutritional value by retaining as many vitamins, minerals, and enzymes naturally present in foods as possible.

Why Choose “Raw”?

Advocates of raw food believe that heat (cooking or pasteurization) destroys or alters some valuable nutrients. By keeping foods in their most natural form, you benefit from a higher intake of micronutrients (vitamins, minerals, antioxidants). For vegetarians and vegans, the raw bar becomes a very interesting nutritional supplement.

When hiking, the primary goal is to have quickly accessible and sustainable energy. Natural sugars, combined with the fibers of dried fruits and the good fats from nuts, provide an effective energy source. The raw bar thus helps sustain effort over long hours and prevents “energy slumps” when the body draws on its reserves.

The Advantages of Raw Bars in Hiking

The particular appeal of raw bars is not limited to nutritional considerations. Of course, preserved nutrients are a real plus, but there are other advantages:

1. Ease of Transport
   The bars are compact, lightweight, and fit perfectly in a backpack or even a pocket. They take up little space and usually don’t require refrigeration.

2. Prolonged Satiety
   Ingredients rich in fiber and protein (nuts, seeds, cereal flakes) provide a longer feeling of fullness than purely sugary snacks. In hiking, this avoids having to take too many breaks to eat.

3. Simplicity of Preparation
   Many raw bar recipes are very simple to make at home. You just need to blend or finely chop some ingredients, assemble the dough, and compact it before letting it rest. The techniques do not require cooking.

4. Richness in Essential Nutrients
   Energy bars are often associated with targeted nutrients: B vitamins (important for energy), vitamins C and E (antioxidants), magnesium, iron, or calcium. Raw ingredients generally preserve these micronutrients better.

5. Adaptation to Your Diet
   By making your own raw bars, you can control the composition: no fear of animal-derived additives, no palm oil if desired, etc. You can also adapt the ingredients according to allergies or intolerances.

Essential Ingredients

1. Nuts

Almonds, cashews, hazelnuts, or walnuts are staples of raw bars. They are rich in plant proteins and provide good fats (omega-3, omega-6). Their lipid profile helps maintain stable energy.

Their mild flavor pairs perfectly with dried fruits. Before including them in the bar, some opt for light roasting at low temperature, although the “raw” label may then be slightly compromised. However, even natural, they already offer a pleasant taste and excellent nutritional density.

2. Dried Fruits

Dates, figs, dried apricots, or raisins often form the sweet base of a raw energy bar. Dates are very popular due to their soft texture, which serves as a natural binder, and their delicately sweet taste. They contain fibers, potassium, and other minerals.

Dried figs provide a more subtle sweet taste and are appreciated for their richness in calcium, magnesium, and fiber. Dried apricots, on the other hand, are rich in beta-carotene and iron, giving a nice boost to the body during exertion.

3. Whole Grains and Flakes

To add volume and increase texture, you can integrate oat flakes, quinoa, or buckwheat. These whole grains contain soluble and insoluble fibers. They contribute to the gradual release of carbohydrates into the blood, avoiding blood sugar spikes.

In hiking, consuming carbohydrates with a more moderate glycemic index is a real advantage. Indeed, it helps maintain stable energy levels and avoid hypoglycemia in the mountains.

4. Seeds

Pumpkin seeds, chia seeds, or sesame seeds are excellent additions to raw bars. They contain a range of essential minerals (magnesium, zinc, iron) and high-quality plant proteins.

• Pumpkin seeds: rich in magnesium and zinc, they help support the immune system.
• Chia seeds: rich in omega-3 and fibers, they provide a gelling texture when soaked.
• Sesame seeds: known for their calcium and iron content.

5. Optional Superfoods

Depending on your needs or desires, you can also spice up your recipe with superfoods:

• Spirulina: an algae rich in proteins, minerals, and antioxidants.
• Goji berries: excellent sources of antioxidants, they have a slightly tangy and sweet taste.
• Raw cocoa powder: provides a chocolatey taste and contains flavonoids with antioxidant properties.

These supplements are obviously not mandatory, but they can give an extra boost in terms of micronutrients.

Basic Recipes for Raw Bars

Simple Recipe Example

• Ingredients:
  • 200 g almonds
  • 200 g pitted dates
  • 2 tablespoons chia seeds
  • 2 tablespoons oat flakes
  • 1 pinch of salt

1. Place the almonds in a blender or food processor and chop them into small pieces.
2. Add the dates and blend again until you get a sticky dough.
3. Incorporate the chia seeds, oat flakes, and salt. Blend gently to distribute the ingredients well.
4. Spread the obtained dough on a sheet of baking paper or in a rectangular mold. Press down well with your hands or a spatula.
5. Refrigerate for 1 to 2 hours to solidify the preparation before cutting into bars.

This recipe can be easily stored for one to two weeks in an airtight box in the fridge. Most of the time, it can even be kept longer without problems, especially if the ingredients used were well-dried and of good quality.

Recipe with a Superfood

• Ingredients:
  • 100 g sunflower seeds
  • 100 g cashews
  • 150 g dates
  • 50 g raisins
  • 2 tablespoons raw cocoa powder
  • 1 tablespoon spirulina (optional)
  • 1 tablespoon coconut oil (if more binding is needed)

1. Coarsely blend the sunflower seeds and cashews.
2. Add the dates, raisins, and coconut oil to obtain a homogeneous dough.
3. Incorporate the raw cocoa powder and spirulina. Mix well.
4. Press the preparation into a mold lined with baking paper.
5. Let rest in the refrigerator for several hours before cutting into bars.

Raw cocoa adds a slightly chocolatey taste and provides interesting antioxidants. Spirulina may give the bar a slightly green color, but its taste can be discreet if you don’t add too much.

How to Ensure Long Shelf Life?

One of the challenges when preparing food for hiking is to preserve it over time. One reason for preferring commercial bars is precisely their practicality, solid packaging, and shelf life. However, you can certainly prepare raw bars that retain their qualities for several weeks, provided you proceed correctly.

1. Dry the Ingredients
   It’s important to ensure that ingredients rich in water (soft dates, raisins, or dried apricots) are well dehydrated and do not contain free water. Some dried fruits may be more humid or soft. If so, you can leave the preparation out for a few hours or use a dehydrator to reduce moisture.

2. Favor Stable Foods
   Raw bars often include many nuts and seeds, which are stable as long as they are kept away from light and heat. Avoid ingredients that quickly become rancid or are too sensitive to heat, like some unstable oils.

3. Adequate Packaging
   Airtight packaging, such as individual vacuum-sealed bags or small metal boxes, extends shelf life. While hiking, you can store them in a waterproof pouch to avoid moisture or external contamination (sand, dirt).

4. Refrigeration Before Departure
   Keeping the bars cool until you leave for a hike or trip greatly extends their lifespan. Once on the trail, if temperatures are not extreme, they will keep for several days in your bag without any problem.

5. Possible Freezing
   If you plan hikes spread over several weeks, consider freezing your raw bars after preparation. They remain perfectly edible and retain their nutritional values. You just need to take them out and let them thaw at room temperature before taking them with you.

Boost Your Hikes with Delicious Variations

The notion of pleasure in hiking is crucial: eating should not be seen as a constraint but as a moment of comfort (and sometimes a reward after sustained effort). There are many variations of raw bars to renew your gourmet pleasures:

• Lemon and Coconut Bars: add lemon zest, lemon juice, and grated coconut for a tangy and refreshing flavor.
• “Carrot Cake” Bars: finely grate carrots, add cinnamon, nutmeg, and a hint of ginger. The carrots, if well-drained, won’t significantly affect shelf life.
• Chocolate-Hazelnut Bars: add raw cocoa, roasted hazelnuts (optional), a pinch of sea salt, and a bit of maple syrup for a result close to a spread.

Also, you can play with textures: sprinkle with crunchy seeds, use crunchy cereal flakes, or add small pieces of whole dried fruits to vary the taste experience.

Nutritional Values and Their Importance for Hiking

When you go for several hours in the mountains or forest, your body needs a good quality energy reserve. Here are the key nutrients to pay attention to in your raw bars:

• Carbohydrates: the main source of energy. Slow or complex carbohydrates, combined with fibers, provide a constant fuel supply without causing a blood sugar spike followed by fatigue.
• Proteins: essential for building and repairing muscles, they support endurance. Plant proteins, combined with other sources, can fully meet the daily needs of an occasional hiker.
• Fats: very useful for longer-term energy. Good fats (unsaturated) present in nuts and seeds make a noticeable difference compared to purely sugary snacks.
• Micronutrients: some industrial bar manufacturers add vitamins and minerals artificially. With homemade raw bars, you get quality micronutrients directly from the food.

How to Integrate These Bars into Your Overall Hiking Diet?

Raw energy bars are very practical, but it’s also important not to neglect the rest of your diet. During a prolonged hike, consider:

1. Drinking Enough: even though raw bars contain some moisture, they remain relatively dry compared to fresh fruits. Good hydration helps avoid confusion, early fatigue, or cramps.
2. Varying Nutrient Sources: don’t rely solely on raw bars to meet all your nutritional needs. Also bring fresh fruits (apples, bananas), vegetarian sandwiches, raw vegetables, etc.
3. Taking Time to Eat: while hiking, even if the goal is to move forward, take regular small breaks to refuel. A few bites of raw bar between two climbs help maintain a good energy level.

Tips for Preparing Your Raw Bars in Advance

1. Make Batches: to save time, prepare several trays of bars at once. Store them in the freezer or in airtight containers, then take them out as you go on your outdoor outings.
2. Customize the Packaging: think about cutting squares of cling film or parchment paper. You can wrap each bar individually, making it easier to transport and distribute in the bag.
3. Identify and Label: if you test several recipes at the same time, carefully note the composition and preparation date. This will avoid confusion and allow you to better track the conservation of each type of bar.

Commercial Raw Bars: What to Check?

If you don’t have time to cook or prefer to leave with commercial products, you will find a wide choice of raw bars in specialized stores (organic stores, vegan groceries, health-oriented supermarkets). However, it is important to remain vigilant:

• Ingredient List: prefer bars with a short ingredient list, with identifiable products like nuts, dried fruits, seeds.
• Absence of Dubious Additives: some bars contain stabilizers, preservatives, or artificial flavors. Try to focus on simplicity to avoid unnecessary chemicals.
• Sugar Content: even if sugars often come from dried fruits, pay attention to the total carbohydrate proportion. Some bars can be highly sweetened and could cause discomfort or significant glycemic variations if consumed in excess.
• Origin and Sustainability: in an eco-responsible spirit, favor brands that value organic, fair-trade ingredients and ensure recyclable packaging.

An Ecological and Ethical Asset

Making your own delicious long-lasting raw bars is also a gesture for the planet. Indeed, making your own bars:

• Reduces Packaging: no need to buy individually wrapped bars in plastic. You can choose reusable packaging or compostable paper.
• Promotes Responsible Ingredient Choices: by making your own snacks, you can more easily choose local, seasonal, organically grown products.
• Avoids Waste: you can better measure your quantities and use leftovers of dried fruits, flakes, or seeds to avoid throwing away small amounts lying around in the cupboards.

Hiking is an opportunity to reconnect with nature. By bringing a cruelty-free, low-carbon, and locally sourced snack, you extend this reconnection while taking care of the environment.

Tasting Tips and Conclusion

When you go for a walk of several hours or even several days, always bring different types of snacks (salty and sweet) to counter food monotony. Long-lasting raw bars are ideal for small cravings. They can also punctuate a light meal or serve as a dessert at the end of a picnic.

The important thing is also to know how to listen to your body: don’t let hunger set in for too long before snacking, otherwise, you might lose alertness or energy during difficult passages.

In summary, long-lasting raw energy bars are perfectly suited for people who love the outdoors and are looking for nourishing, healthy, and ethical solutions to support their efforts. With a few basic recipes, conservation tips, and a wise choice of ingredients, you can personalize your bars according to your tastes and needs. You will always have on hand a vegetarian (or even vegan) snack rich in nutrients, perfect for accompanying you on all trails. Happy hiking and happy tasting!