Pre-packaged snack bars are convenient and usually tasty. However, numerous options are loaded with artificial additives and sugar, despite the main claim that could be, pretty commonly, high protein content. So, you get the full package (no pun intended): the protein and the sugar.
Conversely, if you make your own bars, you are in full control of what you put in them and, as a result, in your body. Food can be your best friend or your best enemy, when it comes to health; we want it to be friend!
Crafting your own snack bars may seem intimidating, and I myself thought that for a long time. But the reality is that it is pretty easy. In most cases, you don’t even need to buy new ingredients and you don’t even have to bake. Just mix, cool or freeze, and ready to go.
Another benefit of making your own bars is that you can fine tune the ingredients to what you are going to be using the bars for.
- Energy? Nut butters and dry fruits like dates are your friends.
- Pre-workout? Go for carbs like oats and dried fruits, and avoid too much fat and fiber, like excess of nuts.
- Recovery? We want a good dose of protein from powders, nuts or seeds, complex carbs and some minerals.
- Snack? Anything you’d like – but try to keep it light by limiting fats.
And with no further ado, here is the recipe. I created this particular one with recovery in mind, with a combination or protein and carbs, and salt (sodium).
Note about protein powders: opt for those with as little additives as possible, and check for added sugar and fat content. My favorite ones are Sunwarrior Organic Plant Based Protein Powder (Plain) and Orgain Organic Simple Vegan Protein Powder (chocolate).
Ingredients
Makes 6 regular sized bars, 12 mini bars
- 4 Medjool dates, pitted
- 1/2 cup hot water
- 1/2 cup almonds
- 1/2 cup old fashioned oats
- 50 g plant-based protein power (1 used 2 scoop of Sunwarrior plain)
- 5 tbsp dark chocolate chips
- 1 pinch Maldom or other coarse salt (optional)
Instructions
- Soak dates in hot water until soft. This will depend on how “fresh” the date is. The softer, the better (15 minutes is in usually enough).
- Drain and roughly chop the dates, but keep the water.
- Place almonds in blender and pulse until roughly chopped
- Add oats and protein and pulse until mixed
- Add dates and about 1/4 cup water and mix. We want a thick dough that sticks together. It will start to separate to the walls of the blender. Add more water, little by little if needed.
- Place mixture in a small rectangular container, press down and level.
- Melt the chocolate chips in microwave, stirring once or twice. It may take about 1 minute, depending on microwave power.
- Working quickly, spread the chocolate on top of the dough and level.
- Sprinkle with salt, if using.
- Put in the freezer for about 15 minutes, or until the chocolate is solid. If you are not going to consume immediately, transfer to fridge.
- When ready to east, cut into 6 or 12 bars.
- Store bars in the fridge in a closed container for about 1 week.
- You can also freeze the bars: wrap them individually in film, and optionally place in bag so they don’t get misplaced.
Nutrition
Per each large bar (1of 6 servings): 226 kcal | 11g protein | 12g fat | 3.4g saturated fat | 0g cholesterol | 5g fiber | 0g added sugar | 478mg Sodium
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