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!

Print Recipe
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: ♥
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
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 barCalories: 150Total 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

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

No-Bake Cranberry Coconut Mood-Boosting Bites

November 14th, 2018 | no comments

Don’t let their size fool you; these little bites are rich in antioxidant, mood-boosting ingredients like maca root powder and cacao nibs. Other Earthfoods worth mentioning in this recipe: unsweetened coconut flakes and ground flaxseeds!

Held together with “peanut only” crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, No-Bake Cranberry Coconut Mood-Boosting Bites are the perfect little treat for when you want something sweet after dinner (which I always do!) and are craving a little nutrition too.

Having that usual cranky family member over for Thanksgiving dinner? Adaptogenic maca root powder is known for boosting both energy and mood! So consider whipping up a batch and offering one to Mr./Mrs. Grumpy Pants for dessert (a glass of wine wouldn’t hurt either…for both you and the grumpster! 🙂 ).  

Print Recipe
No-Bake Cranberry Coconut Mood-Boosting Bites
Held together with "peanut only" crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, these bites are the perfect little treat for when you want something sweet after dinner and are craving a little nutrition too. 2 Earthfoods per bite: ♥♥
Course Sweet Treats
Prep Time 10 minutes
Servings
bites
Ingredients
  • 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
  • 3/4 cup gluten-free oats, dry
  • 1/4 cup ground flaxseed
  • 1/4 cup dried cranberries, unsweetened
  • 1/4 cup cacao nibs Navitas brand
  • 2 tbsp. maca powder Navitas brand
  • 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
  • 3 tbsp. pure maple syrup
Course Sweet Treats
Prep Time 10 minutes
Servings
bites
Ingredients
  • 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
  • 3/4 cup gluten-free oats, dry
  • 1/4 cup ground flaxseed
  • 1/4 cup dried cranberries, unsweetened
  • 1/4 cup cacao nibs Navitas brand
  • 2 tbsp. maca powder Navitas brand
  • 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
  • 3 tbsp. pure maple syrup
Instructions
  1. In a large mixing bowl, mix coconut through maca powder until combined. In a smaller bowl, whisk together peanut butter and maple syrup.
  2. Pour wet mixture over dry mixture and fold together until well incorporated. If mixture is too dry, add a little more peanut butter.
  3. Scoop a little less than a ping pong ball-size amount for each bite and with clean hands, roll into a ball. Store in sealed container in refrigerator. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (serving size = 1 bite): Calories: 160Total Fat: 11 g; Saturated Fat: 4 g; Sodium: 50 mg; Potassium: 105 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 5 g (3 grams added sugar from maple syrup); Protein: 5 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Chill-the-Hell-Out Fudge

October 3rd, 2018 | no comments

This fudge is the bomb! It’s filled with chocolaty goodness from raw cacao powder (i.e. REAL chocolate) and sweetened with pitted dates. And—as the name so eloquently conveys—it helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Adaptogens are simply plant-based substances that help your body adapt to stress…even the stress that’s cooking without your awareness. 

Give this no-bake recipe a try this weekend! Slice it into squares, refrigerate in a sealed container, and enjoy a piece every day. I topped mine off with a variety of fun “sprinkles”: bee pollen, hemp hearts, goji berries, and cacao nibs. 

This amazing recipe originated from www.wholeheartedeats.com. Thank you for your brilliance Sophie!

Print Recipe
Chill-the-Hell-Out Fudge
As the name so eloquently conveys, this fudge helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options! 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Instructions
  1. Blend the dates in a food processor until they become a paste. You may have to stop the processor and scrape the sides a couple of times.
  2. Add the almond butter and coconut oil, and pulse until combined. Then add the remaining ingredients and pulse again until combined.
  3. Using wax paper or parchment, form the dough into a bar shape. Wrap well and freeze until firm (about one hour). Once set, slice into 15 squares and top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options!
  4. Store in an airtight container in the refrigerator or freezer.
Recipe Notes

Nutrition Facts per serving (one square): Calories: 90; Total Fat: 7 grams; Saturated Fat: 2 grams; Sodium: 20 mg; Potassium: 95 mg; Total Carbohydrate: 7 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 5 grams; Sugar: 4 grams (0 grams added sugar); Protein: 2 grams

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

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. ♥

Print Recipe
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: 195Total 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
Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!