Raw Fruit and Nut Bars
These are my new favourite high power snack for after a workout or after work. Very nutrient dense but chocked full of good stuff, they provide all sorts of high-quality carbs, proteins, and fats. Remember that as they are high in nutrients, they are also high in calories, so stick to 1-2 pieces at a time.
Ingredients
2/3 cup dates, softened
2/3 cup nut or seed butter (combination of tahini, almond butter, peanut butter, etc.)
1/4 cup honey or agave syrup
2 tbsp extra-virgin coconut oil (can substitute butter or flax oil)
1 tsp vanilla extract (optional)
1/3 cup hemp, whey, or rice protein powder*
1/2 cup cocoa or carob powder*
3/4 cup ground flax seeds
¼ tsp Celtic sea salt
1 tsp cinnamon (optional)
1 cup add ins of nuts, fruit and seeds
Add in suggestions
1/3 cup dried apricots, 1/3 cup chopped almonds, and 1/3 cup sesame seeds
1/3 cup dried cherries, 1/3 cup walnuts, and 1/3 cup sunflower seeds
1/3 cup dried cranberries, 1/3 cup hemp seeds, and 1/3 cup pumpkin seeds
To soften dates, put dried dates in a small saucepan with a bit of water, heat on low-medium, and mush together until pasty. Alternatively, soak for 15 minutes in hot water. Ensure all ingredients are at room temperature or coconut oil will get stiff and become difficult to blend. To make bars, first blend wet ingredients together in food processor, until the mix creates a ball. Then mix in protein powder, flax, cocoa, sea salt, and cinnamon. Press into a greased 9” x 9” pan and refrigerate, covered. After an hour, slice into 16 squares and store in a sealed container. Will last two weeks in fridge, or freeze. (*note: can use a flavoured protein smoothie mix, by substituting for both these items)
Adapted from Linda White.
Nutritional Value of Select Ingredients
Flax seeds – Flax seeds are a great laxative, and are high in essential fatty acids (EFA’s) (when ground or chewed). They are full of anti-cancer lignans and phytoestrogens. The oil found in flax seeds can aid in reducing cholesterol and slow the progression or rheumatoid arthritis and atherosclerosis.
Honey – This is a natural sweetener that contains vitamins, minerals, and propolis. It is a great source of magnesium. A whole food, honey is an excellent replacement for brown or white cane sugar, which is detrimental to our health. Any sweetener, though, should be eaten in moderation, but when you do need to sweeten, try honey instead.
Tahini – Tahini is a fine paste of ground sesame seeds. By weight, sesame seeds are higher than liver in iron. They are also high in calcium, magnesium, protein, fibre, other vitamins and minerals, and EFA’s.
Coconut oil – The oil from the coconut are monosaturates of the omega 7 family. Tropical oils have been part of a healthy tropical lifestyle for thousands of years, and are very stable for cooking.
Walnuts – These nuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are high in protein, fibre, minerals, and vitamins.
