I’ve called these ‘Raw Energy Bars for Girls Who Workout’. They’re my take on a natural protein bar and they’re far prettier than those awful sticky, chewy, gritty things sold at the gym.
I make these frequently and keep a container of them in the fridge to enjoy during the week, as they really are that delicious. I think it’s that classic combo of creamy coconut butter with nuts and lemon. Divine.
[bctt tweet="Raw Energy Bars for Girls Who Workout - protein-packed whole food deliciousness! "]
The ingredients make for a fairly balanced snack – we’ve got some low glycaemic oats (I always use whole grain) in there as a source of fibre, while the mix of almonds, pumpkin seeds, hemp and chia lend both heart healthy monounsaturated fats, and quality protein – with hemp and chia bringing all 9 essential amino acids to the table.
I’ve written an in-depth article on plant sources of protein here if you are after further information/inspiration.
The pumpkin seeds are perhaps my favourite inclusion – they are such a great source of the mineral zinc, which is so critical to immune health. Zinc is also involved in wound healing, healthy skin, and maintaining our sense of taste and smell.
I have written in detail on the importance of this mineral here, including tips on how to include more zinc rich foods in your diet.
Finally, I highly recommend ‘activating’ the almonds and pumpkin seeds in this recipe prior to making the bars. Activating is just a fancy term for soaking them in water for a few hours (or even overnight), then dehydrating till perfectly dry and crunchy. During this process, the anti-nutrient phytic acid is neutralised. This is beneficial as phytic acid will otherwise form a complex with minerals in the gut and prevent their absorption. Additionally, the overall nutrient profile increases and it makes for a far tastier end product. Of course, this recipe works perfectly fine if you don’t have time to soak and dry before use.
Raw Energy Bars for Girls who Workout
RAW • DAIRY FREE • PROTEIN RICH • HEALTHY FATS
| makes 10 bars, in an 8x8 inch tin |
- 1 cup of raw almonds
- ½ cup of shredded coconut
- ½ cup of pepitas
- ¼ cup of hemp seeds
- ¼ cup of chia seeds
- ¼ cup of coconut butter
- ¼ cup of raw honey or rice malt syrup
- 4 tablespoons of coconut oil
- 4 Medjool dates, pitted
- 1 teaspoon of flaky sea salt
- Zest of one lemon
- ½ cup of oats
- In a food processor, blitz the almonds quickly so they are slightly ground and nice and crumbly.
- Add the coconut, pepitas, hemp and chia, and blitz once more. Transfer the mixture to a large mixing bowl when done.
- In the food processor again, add the coconut butter, honey, coconut oil, dates, salt and lemon. Whizz till you get a nice paste.
- Now combine the sweet paste with the nut/seed mixture and the oats.
- Press firmly into an 8x8 inch tin, refrigerate before serving.
Keep in the fridge.
Yum that would have been great x
Hi Gail, no sorry I haven't done an analysis. I prefer to consider the nutrient density of foods rather than their calorie count. Lx
Gail Goldfarb Taylor
Any idea what the calories are for one bar?