Protein Power Bars

Name: Protein Power Bars
Prep time: 10 min
Total time: 40 min
Yield: 12
Ingredients: 150 g butter or coconut oil (-melted); 170 g rice malt syrup or honey ((½ cup) ); 30 g cacao ((¼ cup) unsweetened Dutch process or raw); 1 tsp ground cinnamon; 130 g rolled oats ((1½ cups approx.) or rolled quinoa (or half oats, half rolled quinoa - see below for gluten and grain-free)); 230 g raw nuts and/or seeds ((1½ cups approx.) I used walnuts, hazelnuts, almonds, sunflower seeds); 1 tbsp chia or flax seeds (-preferably ground); 100 g desiccated coconut ((1 cup) )

June 10, 2015 | After School Snacks, No-bake Sweets

Protein Power Bars -this whole foods, protein rich bar is perfect for a school holiday or after school snack & great for hungry teens. Intolerance friendly too.

This is a great school holiday slice for you to whip up for, or with the kids. It’s super simple, no-bake and chocolatey good! A great treat to keep on hand for sweet loving teens (or little kids).

Health benefits

Oats are a nourishing, high fibre, nerve supporting food. The nuts, seeds and coconut provide good fats, protein and energy (of the slow release kind). The cinnamon further stabilises blood sugars and the cacao is antioxidant. If you choose the gluten and grain-free version, the protein content increases.

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Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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Protein Power Bars

Prep 10 minutes

Total 40 minutes

Serves: 12

5 from 6 votes

These Protein Power Bars as really simple to make and a healthy, delicious snack to keep in the freezer for hungry kids (or adults). They are really sustaining and sure to become a favourite treat.

Ingredients

150 g butter or coconut oil -melted
170 g rice malt syrup or honey (½ cup)
30 g cacao (¼ cup) unsweetened Dutch process or raw
1 tsp ground cinnamon
130 g rolled oats (1½ cups approx.) or rolled quinoa (or half oats, half rolled quinoa - see below for gluten and grain-free)
230 g raw nuts and/or seeds (1½ cups approx.) I used walnuts, hazelnuts, almonds, sunflower seeds
1 tbsp chia or flax seeds -preferably ground
100 g desiccated coconut (1 cup)

Method

In a small pot, combine the butter or coconut oil, sweetener, cacao and cinnamon over a low heat, stirring until combined (a few minutes).
For a tastier slice, toast the oats, nuts, seeds and coconut in a large pan over a low heat for 5-10 minutes, stirring often (the coconut will colour). Or if you’d prefer, simply combine the dried ingredients raw.
Allow to cool a little (if you’ve chosen to toast) and then pulse (quickly) in your food processor a couple of times to chop the nuts a little.
Add the wet ingredients and mix together until well combined.
Use a big wet serving spoon to press firmly into a small slice tin lined with baking paper.
Place in the freezer for 10 minutes to set.
Once set, remove from the tin and cut into squares.

Thermomix Method

Melt your butter or coconut oil, 1 minute, speed 4, temp. 90. Add the sweetener, cacao and cinnamon and mix 1 minute, speed 4, temp. 90.
Add the dried mix, mix 10 seconds, speed 4. Then process by using the turbo button to pulse a couple of times until the nuts are roughly chopped (to your preferred consistency).
Follow from step 5 above.

Store

Store in an airtight container in the freezer for up to 3 months. They will fall apart if not kept cool (especially the coconut oil version) so serve or pack from frozen and keep in a container with an icepack if storing out of the fridge.

Variations

Dairy-free

Use coconut oil instead of butter.

Gluten and grain-free

Replace the oats with rolled quinoa and/ or millet.

Low-fructose

Choose the rice malt syrup instead of honey.

Vegan

Choose rice malt or maple syrup as your sweetener. Use coconut oil instead of butter.

Nut-free

Use only seeds. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

Coconut-free

Replace the desiccated coconut with the same quantity or nut meal.

Cacao-free

Replace the cacao with carob powder.

I'd love to hear how you like this delicious bar. Post a comment or rate this recipe.

Course: Snack

Protein Power Bars

Health benefits