Thursday, February 28, 2013

Raw Superfood and Seed Energy Bars


I have a treat for you today, dear readers. These raw superfood energy bars are sure to make your body sing with happiness. They are packed with some pretty darn healthy ingredients and I'm here to highlight some of those right now. Ready for it?
Pumpkin Seeds- Pumpkin seeds are an incredible source of iron and are an excellent source of  essential fatty acids that promote good prostaglandin production. They are also super high in zinc and are used as a popular nutritional treatment for prostate problems.

Sesame Seeds- Sesame seeds are one of the highest plant-based sources of calcium and iron. They contain both essential and non-essential amino acids.

Chia Seeds- Chia seeds were once used by Aztec warriors as an energy booster and are an incredible source of plant-based omega 3 fatty acids and protein. The are also a great source of soluble fiber, which makes them promote a clean digestive tract and regular bowel movements. Awesome!

Bee Pollen- A true superfood, bee pollen contains all of the essential components of life and is a complete protein. It is considered an energy and nutritive tonic in Chinese medicine. Cultures throughout the world use it in a number of applications, including extending longevity, improving endurance and vitality, aiding recovery from chronic illness, and antibiotic treatments.
Raw Cacao Powder-Unlike processed dark chocolate, the antioxidants in raw chocolate are completely preserved. Out of all the foods that contain antioxidants, raw cacao is the highest in the world. It dwarfs the popular foods and beverages commonly touted as being antioxidant-rich, such as red wine, green tea, and blueberries by a factor of 10x or more! It is also the highest food source of magnesium.

Unrefined Coconut Oil- Unrefined raw coconut oil is one of the best fats you can consume. It's a saturated fat that is so nourishing to every cell in your body and even has powerful anti-bacterial, anti-viral, and anti-fungal properties.

Medjool Dates- These delicious fruits are beyond perfect in every way. They're an incredible source of potassium and are loaded with dietary fiber. Dates are natural energy boosters and they can be used in many treats to replace refined sugar. Might I add that they taste like caramel. I love dates!
Isn't it amazing that food can be so powerful and healing? It's like medicine with superpowers! Next time I make these, I'm going to add even more superfoods to the mix...maybe some goji berries, hemp seeds, and maca powder to make these bars out of this world.
Raw Superfood and Seed Energy Bars (adapted from this great recipe at Green Kitchen Stories)
Makes around 16 bars 

Dry ingredients
1 cup  pumpkin seeds
1 cup dried shredded coconut
1/2 cup  sesame seeds
1/2 cup sunflower seeds
4 tbs chia seeds
2 tbsp bee pollen (optional)

Wet ingredients
20 fresh medjool dates, pitted
6 tbsp coconut oil, room temperature
4 tbsp raw cacao powder
1 whole vanilla bean, cut into pieces (including the pod) or 1 teaspoon vanilla extract

Add after blending
6 tbsp rolled oats
2 tbsp poppy seeds

1. In a food processor or high speed blender, pulse the dry ingredients quickly. Do not over-process, you want it a little crunchy. Place the mixture in a bowl and set aside. Add half of the dates and the rest of the wet ingredients to the food processor. Run the processor for 30 seconds, then add the rest of the dates one at a time while the machine is running until the mixture is smooth. You might have to help out by stirring around a few times with a fork or add a dash of water.

2. Pour the wet ingredients over the dry ingredients, add oats and poppy seeds and stir until well combined (I used my hands to really get the mixture well combined!). Press the mixture evenly into a 11 x 7-inch  baking dish, make sure it becomes quite compact. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in paper and store in an air-tight container. Will keep around a week in the fridge.


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63 comments:

  1. Renee, these look absolutely delicious! Thanks for sharing the recipe. Do you have a suggestion of what I could substitute dates for as a wet ingredient? I don't have any unfortunately. Can't wait to make these!!!

    Sarah

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    1. Hi Sarah, thanks so much for stopping by! Hmmm...well I've only made the recipe with dates, but I'd imagine any other type of dried fruit would work. Maybe raisins, dried cherries, dried apricots, dried figs, or a combination of a bunch of different dried fruits that would equal the amount of about 20 dates. You will probably need to add a bit of water to the food processor as you're processing, as these other fruits may be drier than dates. Good luck! Peace and love to you.

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    2. What is the nutritional value for each bar?

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    3. It's about 300 calories per bar.

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    4. Good sharing, for healthy purpose, Chia seeds offer the highest volume of Omega-3, as well as addition fiber (soluble and insoluble) along with vitamins or perhaps minerals you don’t usually get whenever you take sea food oil. Chia seeds giving you long lasting energy during the day moving in deep, restful sleep during the night time. May read this article about Chia seeds at:
      http://kidbuxblog.com/chia-seeds-is-the-most-extremely-versatile-superfood-and-vegetarian-supply-of-omega-3/

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    5. Need more info on the Nutritional content - 300 calories per bar of what size?
      A 11x14 pan makes what size bars?
      How abour Fat, Protien and Carb values per bar?
      They sounds great!... watching my weight.
      Thank you!

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    6. can this recipe include black seeds? from www.habshifa.com.au
      it is supposedly a superfood.

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  2. Renee! Congrats on having this posted on the Daily Burn! That is awesome and this looks like SUCH a delicious recipe that...I of course will have to try :) So excited for you and all that lay in store...keep me posted pretty please!!! So much love + light to such a beautiful and inspiring woman :-)
    Jamie

    www.theserendipityoflife.com

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    1. Jamie! Thank you so much for your sweet comment. It means so much to me. I will let you know, for sure. We must still stay in touch...I know you're going to have some exciting things in store more you, too :) I think you and I are alike in many ways.
      Much love to you, dear friend.
      Renee

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  3. I just found your blog by accident. Wow, what an excellent combination of mega healthy ingredients! Last night on my way home I bought a coconut health bar and decided to make it at home- super simple: just dates, raisins, oats and coconut flakes and added a few spoons of rice milk- yummy. Your recipe will be next to try, though I'm not sure I can get the optional bee pollen in my local health store (I live in Spain).

    Can't wait to try it!

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    1. Hi Daniella, I'm so glad you stumbled across my blog! Your coconut bars sound SO good! And I'm so jealous that you live in Spain...must be wonderful.

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  4. So would dehydrating the bars help/hurt/ or just be a waste of time?

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    1. Coconut oil melts at room temp I don't think dehydration would work to this bar.

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  5. Salut Renee,

    Will probably try to make some today with the kids. May have to replace the dates with figs, but should still work out ok.

    We just got through fig season here in the south of France. Miss pulling them off the tree and eating fresh.

    Ciao

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  6. what's the nutrient brake down on these bars

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  7. Hey,
    I am enjoying looking through your recipes however.. I am also unable to have oats.. Would Almond Meal be okay? Or could I just forget about the 6tbsp of oats??

    Thanks,
    Cass

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  8. Tbsp stands for tablespoon not teaspoon, correct? So that means there are 6 tablespoons of oil in this recipe? Has anyone tried to reduce that? I love the bones of the recipe but that is too much fat for me.

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  9. Tried these today, so amazing!! Thank you so much!

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  10. I made these today and they taste wonderful! However, enjoy carefully — I had to do the math because I'm trying to lose some weight and and at 16 bars, there are 278 per bar! I probably should have done the math BEFORE I ate a whole one. Great recipe, though!

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  11. Sorry — 278 CALORIES per bar.

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    Replies
    1. Read THE CALORIE MYTH and free yourself!! ;D

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  12. These are delish! I was looking for a good nut and wheat free bar to pack for lunches and these will do the trick! My husband said he wants them for breakfast lunch and dinner.

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  13. I just made these and they are delicious! They do have a lot of sugar and fat, so I can only have one per day, even though the ingredients are super healthy. I can't eat peanuts or almonds, which it seems like every energy bar on the market has. I was excited to find this recipe for energy bars without them. I had to leave out the bee pollen, due to allergies. These are really easy and don't require any cooking. Thank you so much!

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  14. Mine did not come out as bars. They were all crumbly -- maybe my dates were too dry. Disappointing, but I am using the "crumbs" over Greek yogurt and ice cream (for my husband). They looked so good in the picture.

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  15. I made these last night, modified the recipe a lot....only two tbsp of coconut oil, no oats and added macha and protein powder. I found that the mixture was actually so moist and oily that I actually squeezed out the date mixture before adding only two cups of mixed nuts.

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  16. What ingredients included in this could be removed or substituted for these to keep much longer than a week? Could the dry ingredients be prepared in bulk in advance and store for several months? There is a lot of other seeds and nuts that I plan to add to a similar recipe, I just want to make large quantity that will keep for a long time without going bad, preferably not refrigerated as well.

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    Replies
    1. They actually last a lot longer in the fridge

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    2. I've wrapped each bar in parchment and placed them in a freezer zip lock, or glass container and freeze them, they last a good month.

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  18. Saw this site and recipe today ( was looking for a superfood bar with coconut oil I could make myself) - Made the cars - they are awesome - I had the intention of adding goji berries to it but totally forgot - will do that next time...oh, yes, there will be a 'next time' ;) These will be the perfect go-to when I am rushing out the door to go to tennis! Love that they are 300 calories - they will be even more with gojis - perfect to get me through a couple hours of singles play.

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  19. Tried this recipe and the bars are excellent. I put in the three extra items she mentioned she would use next time, and its even better. I'm quite certain that these will keep for a couple of weeks if kept refrigerated. Unlike manufactured energy bars, the GO stay's with you for a while. This has become my everyday mid-morning snack.

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  20. This looks awesome! I'm defenitely going to try it out. I'm was just a bit confuzzled over what "wet' ingredients" mean? Are you supposed to soak the dates and cocoa powder or like? powder is powder it isn't wet?? (i'm from sweden ok sorry have mercy on me!!)

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    1. Fresh dates are actually pretty wet. You should add a little water when in the food processor like she mentions in the procedures.

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  21. more,that is still you may do something to expand on it.yhanks for sharing with us.I think I am going the clearness in your post is simple spectacular and I can take for granted you are an expert on the field.Well with your permission.Like your way of seeing this things. i'll be checking in on a regularly now....keep up the good work.

    http://goo.gl/4NmOjJ

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  22. Delicious and so easy to make. Wrapped in parchment with string gives them a nice look.

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  23. Could I use whole oats instead of the coconut? (Allergy)

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  24. Hmmm. I'm not sure about coconut oil being healthy. Read the following and see what you think:

    https://www.pritikin.com/your-health/healthy-living/eating-right/1790-is-coconut-oil-bad-for-you.html

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    1. This article is from the 50's (Pritikin is so passe). The studies were done with "modified" coconut oil, which is the equivalent of hydrogenated oils (margarine).
      Natural coconut oil is very healthy

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  25. I made these bars today and they are totally awesome. What great flavor. I didn't have vanilla bean or extract so I substituted maple extract. My biggest problem is going to be eating just one!

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  27. Just an FYI Folks, Bee Pollen is highly reactive to most of the people. Most of the people with allergies will have shortness of breath, itching back of the throat etc. I take it for my allergies but in very small quantities. But depends on person to person how it works/ reacts etc. My self, I started with couple of granules under my tounge and increased it.

    Why am I saying all this? try to test the pollen and see how you react before you add it in any bars or taking it in higher quantities etc.

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  28. I have forgot to add the oats and poppy seeds, still the results was an amazing, chewy and delicious bar! Vegan and gluten free!!

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  29. These were amazing. I followed the recipe very closely, only using hemp instead of poppy seeds, and 1 tbs extra cocoa. I also cut the coconut oil to 4 tbs and ended up adding about 4-6 tbs Water to the blender to smooth it all. Sooooooooo good. I made three different no bake bars today and these were by far the best! Going to keep them in the freezer - prepping for a cross country move next month and these will be a saving grace!

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  31. Looks delicious! Has anyone tried a substitution for the cocoa powder please? I'm allergic to chocolate and am not sure whether to add something like ground nuts or Oatbran/meal/porridge oats?

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    1. Try carob powder

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  32. I made these last night. I love all the ingredients! I believe I followed the recipe to a T except I didn't have medjool dates, so I used deglet noor. Since these are smaller, I used about 30 instead of 20. The bars came out tasty but started falling apart when I tried to cut them. I thought I didn't let them get cool enough, so I put them back in the refrigerator overnight and tried to cut them again in the morning. They still crumbled and don't really resemble bars at all. As someone else commented, I am going to use it as a yogurt topper anyway. The point is, I wouldn't recommend using deglet noor dates to make these. I'm guessing that they are not as moist as medjool dates so your bars won't hold. Otherwise, awesome recipe. Thank you!!! I will definitely try it again.

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  33. I made this today and it turned out awesome! I used prune instead of dates and it worked out just fine. I didn't need to add any water. I added little bit of honey to give more sweetness. Thanks!

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  34. Renee, than you so much for this recipe. I made these bars today and am IN LOVE! I share your perspective on food as both something to enjoy and as something to nourish the body and prevent disease. I love love love recipes like this that are both delicious and loaded with nutrients to fuel the body the right way. Thanks again for this amazing recipe, I will be making it regularly for sure! - Ashley from Scottsdale, AZ

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  35. I always always always do these bars! I even alter a little the recipe into adding dried cranberries, changed the cocoa for vanilla powder (tasted amazing btw!) amazing recipe!! thank you!!

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  36. Try using fresh Bam dates instead of Medjool .. they are very moist and MUCH less expensive .. available in the fridge at most Lebanese groceries or delis.

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  37. Food preparation is not an easy task but it's an art about how much ingredients you use and which way you choose to make it. food delivery KL

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  38. hi, can this recipe include black seed. a product from where i come from marketed by company at www.habshifa.com.au

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  40. Most varieties can be eaten cold, although there are some regions of Spain which produce varieties that need further cooking. Chorizo can be consumed by itself or can be used in other food recipes. Spanish saffron

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