Un-bee-lievable Protein Bars

March 14th, 2019 | no comments

Like peanut butter fudge with a kick!

Made with either plant-based or bone broth-based vanilla protein powder, peanut butter, bee pollen and a handful of other simple ingredients, these bars store well in the freezer and can get quite soft if left out too long (i.e. you may need to eat it with a fork!). 

Bee pollen is one of nature’s most nourishing foods, housing nearly all nutrients required by humans to thrive. It’s rich in protein, folate, B-vitamins, minerals, and live enzymes.

You can buy bee pollen in either granule or ground form, but whatever you do, make sure it is 100% raw and free from pesticides and chemicals. Both Beekeeper’s Naturals (granules) and Bareorganics (ground) are trusted and reputable options. For this recipe I would recommend using ground bee pollen.

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 Un-bee-lievable Protein Bars
Made with either plant-based or bone broth-based vanilla protein powder, peanut butter, nutrient-rich bee pollen and a handful of other simple ingredients, these bars store well in the freezer and can get quite soft if left out too long (i.e. you may need to eat it with a fork!). 2 Earthfoods per serving ♥♥
Course Bars
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 cup smooth or crunchy peanut or almond butter (only ingredient should be peanuts/almonds; salt is OK too)
  • 2/3 cup (or 2 packets) vanilla protein powder Vanilla Bone Broth Protein or Garden of Life Smooth Vanilla both work well
  • 1 tbsp. chia seeds
  • 2 tsp. ground bee pollen
  • 3 tbsp. almond flour
  • 1 tsp. pure vanilla extract
  • 1 tbsp. unsweetened plant-based milk almond, coconut, cashew, flax, hemp all work well
Course Bars
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 cup smooth or crunchy peanut or almond butter (only ingredient should be peanuts/almonds; salt is OK too)
  • 2/3 cup (or 2 packets) vanilla protein powder Vanilla Bone Broth Protein or Garden of Life Smooth Vanilla both work well
  • 1 tbsp. chia seeds
  • 2 tsp. ground bee pollen
  • 3 tbsp. almond flour
  • 1 tsp. pure vanilla extract
  • 1 tbsp. unsweetened plant-based milk almond, coconut, cashew, flax, hemp all work well
Instructions
  1. Mix all ingredients together in a bowl until well combined. It should be thick and tough to mix. If too runny, add a little more protein powder or almond flour. If too thick (can't mix at all), add a splash more milk.
  2. Line a loaf pan with plastic wrap. Using clean hands, press mixture into a large rectangle shape. Freeze for one hour then cut into 8 bars. Wrap each bar individually in plastic wrap and store in a freezer bag in the freezer. Bars soften at room temperature. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 230; Total Fat: 18 g; Saturated Fat: 2 g; Sodium: 150 mg; Potassium: 300 mg; Total Carbohydrate: 7 g; Dietary fiber: 4 g; Net Carbohydrates: 3 grams;  Sugar: 1 g (0 grams added sugar); Protein: 14 g

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Whole Food Nutrition Bar

January 9th, 2019 | no comments

Nutrition bars can be expensive, the higher quality varieties cost upwards of $2.50 per bar…that’s $75 a month! 

Although I’m not willing to give up my favorite nutrition bars, I do like to supplement with a homemade bar to cut down on the cost. Plus, I control what goes in and can tweak accordingly to suit my tastes. 

This no-bake recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. Maca, also known as Peruvian ginseng, is the root of a vegetable native to Peru. It falls under the category of “adaptogens”, which means it has the power to fight daily stress, thereby helping your body achieve a state of balance and harmony.

These gluten, grain and dairy-free bars are naturally sweetened with dates, but I also added a tablespoon of raw honey. You can leave that out if you’d like. The healthy fat comes from raw almonds and unrefined organic coconut oil, and I also added some Bob’s Red Mill Pea Protein Powder for some extra protein.

Oh…and I used flaked quinoa instead of oats to keep it grain-free.

PS: You may also want to check out my post on the Top Six Dietitian-Approved Nutrition Bars, where I highlight my favorite bars out there!

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 Whole Food Nutrition Bar
This gluten, grain and dairy-free, no-bake nutrition bar recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. 1 Earthfood per serving: ♥
Course Bars
Keyword low sugar nutrition bar, nutrition bar, pea protein nutrition bar, whole food nutrition bar
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Course Bars
Keyword low sugar nutrition bar, nutrition bar, pea protein nutrition bar, whole food nutrition bar
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Instructions
  1. Add all ingredients to a food processor and gently pulse until the nuts are chopped and a cohesive mixture is formed. You may have to divide the mixture into two and process each batch separately, then stir to combine together in a large bowl.
  2. Line a 9 X 6 rimmed baking dish with parchment paper and press the mixture into dish until flat and smooth. Refrigerate for an hour then cut into 20 squares and top with additional coconut flakes. Bars will keep for one week in the refrigerator or two months in the freezer.
Recipe Notes

Nutrition Facts per bar: Calories: 150; Total Fat: 10 g; Saturated Fat: 3 g; Sodium: 70 mg; Potassium: 140 mg; Total Carbohydrate: 12 g; Dietary fiber: 3 g; Net Carbohydrates: 9 grams; Sugar: 6 g (1 gram added sugar); Protein: 5 g

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Earthfood Energy Bars

February 5th, 2018 | no comments

Other than a select handful of bars (like the Elemental Superfood Seed Bars!), most of the so called “nutrition” bars on the market are nothing more than big fat sugar bombs disguised as health food. I find it to be much healthier (not to mention more cost-effective) to make my own. This recipe is as simple as it gets! With five Earthfood servings per bar, I found it most appropriate to call them Earthfood Energy Bars!

Point blank, these bars make me happy! Not because they are tasty and filling (which they ARE!)…but due to the addition of a secret ingredient used by the Inca warriors for endurance. The addition of maca powder places this bar in a league of its own. Maca–also know as Peruvian ginseng– is part of a group of plants called “adaptogens”, which means that it can help your body fight fatigue and cope with every day stress in a more peaceful way.

Earthfood Energy Bars are loaded with nuts and seeds…and then more nuts and seeds! Pure maple syrup is the sweetener…but don’t worry, it works out to be just a smidgen over one teaspoon per bar.

I just know you will fall in love with these bars. ♥

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 Earthfood Energy Bars
A raw, no-bake bar full of good healthy fat and protein! The extra special ingredient is maca powder. Maca, a root vegetable native to Peru, is considered an adaptogen, which means that it helps the body adapt to stress. If you can't find maca powder or would rather leave it out, just replace it with two extra tablespoons of ground flaxseed! Earthfood Energy Bars store well in the freezer...so go ahead and double the batch! 3 Earthfoods per serving: ♥♥♥
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Instructions
  1. In a food processor, grind the almonds until coarse. Add to a bowl with the sunflower seeds, flaxseeds, pepitas, chia seeds, cacao nibs, maca powder, and salt.
  2. In a small bowl, combine maple syrup, coconut oil, and fresh ground almond butter. Mix until well combined and add it to the bowl with the dry ingredients.
  3. Tear a sheet of parchment paper slightly bigger than an 8X8 pan. Line an 8X8 pan with the paper and add the mixture, spreading evenly to cover the pan. Pack down tight with your hands, then place in refrigerator for one hour to set. Slice into squares and store in airtight container in the refrigerator.
Recipe Notes
Nutrition Facts: Calories: 195; Total Fat: 15 g; Saturated Fat: 5 g; Sodium: 75 mg; Potassium: 160 mg; Total Carbohydrate: 12 g; Dietary fiber: 5 g; Sugar: 4 g; Protein:6 g
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