Ottawa, Ontario

info@plantforwardnutrition.com
Starr Wellness

238 Argyle Ave.

Ottawa, ON

K2P 1B9

Tel: 613-218-2717

Emily Manuel, B.A RHN
 

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Whole Food Protein Bars

Protein bars! They are an awesome idea, and there are some great ones out there however most of them are honestly just loaded with sugar. I set out to make a whole food protein bar that contains zero refined sugar, made with really food ingredients and contains a decent amount of plant based protein. These are nutty and banana flavoured with hints of chocolate and coconut. The protein comes from the quinoa and hemp hearts. These are great - I've enjoyed them on top of a mountain and after a race. They do the trick! :)


Ingredients:

1 cup rolled oats

1/2 cup uncooked quinoa

1/4 cup hemp hearts

2 tbsp flax seeds

4 tbsp water

1/s tsp salt

1 tsp cinnamon

2 ripe bananas

1/2 cup chopped pistachios

1/4 cup chopped pecans

1/2 cup dried cranberries

1/4 cup almond butter

2 tbsp maple syrup

1/2 tsp vanilla extra


Top:

1/3 cup melted dark chocolate

1/4 cup coconut flakes


Method:

Mix together flax seeds and 4 tbsp of water. This is a flax egg, leave in a bowl to gel.


In a bowl, mix together all of the dry ingredients; oats, hemp hearts, quinoa, salt, cinnamon, pistachios, pecans, cranberries.

Mash bananas in a bowl, and add to the dry ingredient bowl. Combine well. Add in flax egg.


Line an 8 x 8 baking dish with parchment paper.


In a saucepan, heat almond butter, maple syrup, and vanilla. Once it's all melted together pour on top of the dry ingredients. Combine well. Work fast as it gets sticky. Place into the baking dish. Pack it down with a spatula or your hands. Cook in the oven at 350° for 20 minutes. Allow to cool, pour melted chocolate on top and sprinkle with coconut shreds. Cool in the fridge. After 2 hours, pick up the parchment paper on the sides to remove from the dish. Cut into what ever size you'd like. Makes 10-12 bars. Keep in the freezer, and enjoy!


10 bars each roughly contain 8g of complete protein, 6g healthy fat, 25g healthy carb, great source of vitamins B, E + C, omega 3's, magnesium, copper, iron, magnesium, phosphorus, potassium and zinc! If you would like to add a bigger protein punch, add in a scoop or 2 of your fav protein powder. :)