Protein Bars & Bites

Protein Bars & Bites

Pumpkin Spice meets energy bites. 
If you are like me, and apparently everyone else these days, pumpkin recipes are a huge hit.  
So, get to work on these little gems and you won't be disappointed.
1/2 cup almond butter
1/2 cup chopped dates
1/4-1/2 cup raw honey
1/2 cup pumpkin puree
1/2 cup ground flax seed
1 cup oats
1 cup toasted coconut
1 scoop vanilla protein powder
1 tsp vanilla
cinnamon, ginger, nutmeg and cloves to taste
Same as above, you can add more oatmeal if these are too wet, or cut back the honey.

I love love, love, chocolate.  These tasty little bites are loaded with chocolatey goodness and antioxidants from the raw cacao nibs.  The addition of a little sea salt makes them addictive and good for balancing your electrolytes too.  ;)

Soaking the almonds allows for easier digestibility, and it is also easier on your food processor.  The dates are soaked as well and the water is dumped off.  You can save it to use in another recipe if you wish.

I used peanut butter for the nut butter as that was all I had on hand, but any type of nut butter would work here.  I'm not so good at measuring, I just throw things together and taste along the way, so if you want more of something (like cocoa) then just add it.  My tbsps were heaping!
Raw Brownie Batter Bites
1 1/4 cup dates (soaked)
1/4 cup nut butter
1 cup almonds (soaked)
3 tbsp cocoa powder (heaping)
1/2 cup hemp seeds
1/4 cup shredded coconut
1/4 cup oatmeal flakes
2-3 tbsp raw cacao nibs
1 tbsp maple syrup
1 tsp sea salt (to taste)
Soak the dates and almonds for 2-3 hours to soften the dates and to begin to activate the enzymes in the almonds for better digestibility. 
In a food processor, start with dates and nuts and keep adding till all ingredients are combined.  Roll into bite size balls and store in an airtight container.
Place the airtight container in the bottom of the freezer behind frozen vegetables so your kids don't find them.

I love making healthy treats, and the combination of sweet and salty in these little energy bites is addictive!  If you are allergic to nuts, you can always substitute seed butters like pumpkin or sunflower, and substitute seeds for anywhere nuts are called for.  In this case I used hemp seeds, but you could use crushed walnuts, cashews or almonds.  I had a hard time narrowing down the recipe for these because as you know, I like to just wing it in the kitchen.  If they are too wet, add more dry ingredients.  

Sweet & Salty Energy Bites

  • 1 cup all natural peanut butter  (any nut butter or seed butter will do)
  • 1 cup dates 
  • 1/4 cup of unsweetened shredded coconut
  • 1/4 cup of sesame seeds
  • 1 1/2 cups of quick cooking oats
  • 1/2 cup of chocolate chips
  • 1/4 cup of dried cranberries
  • 2 heaping tbsp of cocoa powder
  • 2 tsp of cinnamon
  • 1/2 - 1 tbsp of ground sea salt

Soak the dates in just enough water to cover the dates.  When softened, mix in a food processor till blended.  Add in the peanut butter, cinnamon, cocoa and sea salt and mix together.

If you want the chocolate chips broken up a little, add them in and pulse the mixture a few times.

Remove the blade and stir in the remaining ingredients.  When the ingredients are fully mixed, roll into 1 inch size balls and place on a cookie sheet.  You may chill the balls for 20 minutes, then transfer them to a container with a lid.  They will stay well in the fridge for a couple weeks.  But, they won't last that long.  

We all like a little snack here and there, and these bars certainly deliver on taste.

Oats and raw honey are low glycemic and paired with the protein and healthy fats, these gluten free treats will not spike your blood sugar.
The chocolate chips are optional, but I love chocolate and so does everyone else in my household.

4 scoops vanilla whey
2 cups rolled oats
6 egg whites
1 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp peanut butter or almond butter
4 tbsp shredded unsweetened coconut
2 tsp cinnamon
2 tbsp carob powder
1/4 - 13 cup raw honey
chocolate chips

Preheat oven to 350F.

Mix together the dry ingredients, fold in the egg whites, applesauce, and peanut butter. 

Mix well, add remaining ingredients and continue to stir until just mixed. Pour into a 9X9 greased baking dish. (I used stoneware.) Bake for approximately 20 minutes or until a toothpick inserted comes out clean.

These bars are totally awesome and full of protein, calcium and essential fatty acids. There are so many possibilities here. Again, I make up a batch, cut and freeze….. Though they never seem to last long. You can also alter the consistency by how much you chop the ingredients up. I have never had two batches the same and we always love them.
Raw Energy Bars
½ cup raw almond or peanut butter
½ cup unpasteurized honey
Warm on the stove till melted. Then stir in…
Chopped: Pumpkin seeds, Sunflower seeds, Flax seeds, Dried apple, apricot, dates, raisins, sesame seeds, mini carob chips
Some altertatives: puffed rice, popped amaranth, coconut, dried cranberries or blueberries, goji berries, walnuts, almonds, hemp protein, you get the idea.
Add to a consistency that you will be able to press out into a pan to set. (Kind of like RK squares) I usually line the bottom with parchment paper and then press down with my hands with a piece of parchment paper. After sitting on the counter for a few hours cut and individually wrap or place in freezer with parchment between the layers. 

This recipe is all about balancing hormones and feeling great. There are three key ingredients that work together and taste great too: Maca powder, cocoa powder and ground flax seeds. Maca has a way of using cues from the body to balance hormones, this makes it an “adaptogen”. For women, maca is all about improving testosterone and boosting the libido. Cocoa powder, or raw cacao powder if you prefer, is high in magnesium- a great relaxant for both the mind and muscles. Flax seeds are high in omega 3 (for the brain), fiber (to detoxify) and phytoestrogens (to reduce hot flashes and control belly fat).

¼ cup ground flax seeds
2 tbsp tahini
2 tbsp sesame seeds
6 large fresh medjool dates
2 tbsp dark cocoa powder or raw cacao
1 tbsp maca powder
2 tsp virgin coconut oil
1. Place the flax seeds, tahini and sesame seeds in the bowl of a high-powered blender, such as the Vitamix, and process until well combined.
2. Add the rest of the ingredients.
3. Process until a ball forms. You might have to scrape down the sides.
4. Take the ball out and place on a plate.
5. Roll into smaller 1-inch balls.

Makes about 15 one inch balls

Tip: Enjoy a couple Maca Choco Flax Balls right away! For those that are left over, store them in the freezer, because once flaxseeds are ground they begin to oxidize and have a tendency to go rancid. Freezing keeps them fresh until you are ready for more.