6 Natural Ingredients That Make a Healthy Vegan Energy Bar – One Green Planet

Who doesn’t love power bars? They’re fast, simple, they usually go down fairly simply, they usually may even assist pep you up for a exercise, or show you how to battle the remainder of the afternoon whenever you’re lagging round 3-4 p.m. However everyone knows most power bars on the retailer aren’t too excellent. They’re usually crammed with a sticky, sugary goo of some type (usually brown rice syrup, agave, cane syrup, or worse – synthetic sweeteners). Now, whereas a few of these would possibly look like higher choices than crystallized, refined white sugar, in all honesty, they simply make power bars style extra pretend, and might trigger an pointless rise in blood glucose ranges. You additionally don’t want them to make your power bars style scrumptious.

Earlier than transferring into the do-it-yourself recipe, listed here are some product options: 

For wholesome, clear and scrumptious power bars, keep on with entire, plant-based components. No chalky powders, sticky sweeteners, or any of that stuff. Take a look at these higher choices as a substitute:

Primary Elements to Begin With

1. Fiber-Wealthy Fruit

Fruits like figs, dates, raisins, and prunes all make nice bases to create your power bars from. In the event you’re anxious about their sugar content material, take into context that you do not want quite a bit to make the recipe with, so per serving, it can come to little or no sugar. It’s additionally not as for those who’re sitting all the way down to eat a bag of dates or a cup of raisins (which might doubtless provide you with a stomachache). Somewhat dried fruit in an power bar goes a great distance in serving to the bars stick collectively with no liquid sweetener, will present probably the most pure supply of power, they usually comprise fiber to decelerate the speed at which these sugars enter your bloodstream.

Vitality-packed decisions like dates, figs, raisins, and prunes are all good decisions since they’re filled with antioxidants, crammed with soluble fiber for good coronary heart well being, ldl cholesterol and digestion, they usually’re additionally actually excessive in B nutritional vitamins and magnesium to help with power manufacturing. Their potassium content material is a bonus because it lowers hypertension.

2. Almonds

Almonds are probably the most alkaline nut and make an incredible power bar addition. It’s also possible to use almond butter for those who don’t have entire almonds readily available. The secret’s to make use of uncooked and unsalted as the best choice, which will provide you with extra vitamin. They’re additionally much less processed than roasted varieties.  In the event you’re utilizing entire almonds, course of them finely in your meals processor first to grind them right into a powder, then add the remainder of the components so that you will be positive they’re all chopped up effectively. Almonds are a dense supply of magnesium, protein, fiber, calcium, Vitamin B6, manganese, potassium, and even a bit iron, too. They’re nice for combating stress and fending off irritation. 

3. Cashews

One other pretty nut to incorporate in your power bars is cashews. Not simply because they’re creamy and scrumptious, but additionally as a result of they’re mood-boosters and pure sources of power because of the iron, magnesium, and B nutritional vitamins present in cashews. The wholesome fat from cashews and almonds can even assist halt the glycemic rise from the sugars within the dried fruit, and can assist your physique take up the excessive quantities of vitamins from the fruits significantly better. Some fat are additionally needed for wholesome digestion and power, so it’s at all times greatest to decide on high-quality sources like uncooked nuts and seeds, above processed meals and heavy oils with no fiber.

4. Hemp Seeds

Hemp seeds are a magical meals – no, actually – they’re insanely wholesome for you in nearly each manner. Fiber, protein, magnesium, iron (45 p.c of the RDA in 3 tablespoons!), and even B nutritional vitamins, potassium, and chlorophyll, too. In the event you undergo irregularity, effectively then, hemp seeds can even show you how to on the market, too. However the cause they’re so nice in an power bar recipe is as a result of whenever you puree them in your meals processor, they flip right into a creamy delight that helps your recipes stick collectively higher. Additionally they add a beautiful texture and eye attraction. Purchase them uncooked and natural since many hemp seed merchandise that may be produced with a dangerous gasoline generally known as hexane.

5. Cinnamon and Ginger

These two spices are fabulous in an power bar recipe, not only for their style, however for his or her dietary advantages. Cinnamon will help decrease your blood sugar and help in digestion. Ginger can even help in digestion,n and it even prevents irritation. Only a teaspoon of cinnamon and 1/4 tsp. Ginger is all you usually want, although you should use roughly for those who like. Different good spices embody cardamom (useful for digestion and sweetness), cloves (for a richer taste), and nutmeg (for a holiday-tasting recipe).

6. Floor Golden Flax

Many individuals use chia in power bar recipes, and you may actually try this since they’re an incredible supply of fiber, vitamin B6, iron, and omega-3 fatty acids. Flax can also be an incredible supply of omega 3 fat, fiber, and it really works higher in power bars the place you need a nutty, barely candy taste, whereas chia seeds don’t have any style and extra crunch. I discover the crunch from the nuts above is loads, and flax types a pleasant doughy texture, virtually just like a cake-like really feel in power bars. You solely want a bit floor flax to go a great distance as effectively. Golden flax is usually a bit sweeter in taste than brown flax, although each will work and are nutritionally equal.

Elective (however Beneficial) Elements

When you don’t should have the next two components, they’re extremely really useful for his or her dietary advantages, taste, and their skill to boost the feel of the recipes…

Uncooked Cacao

Excessive in magnesium to fulfill your cravings and iron to energise you, together with a deep chocolate style, uncooked cacao makes an ideal addition. It’s also possible to use cocoa, although uncooked cacao is extra nutrient-dense.

Uncooked Coconut Shreds (or Flour)

This may add a barely candy taste, wholesome fat that increase your liver cleansing and power ranges, fiber for digestion and satiety, and incorporates no sugar (until you purchase sweetened choices). Uncooked coconut is nice in your blood sugar, mind, and makes power bars go from good to nice! The flour will make your bars extra cake-like, and the shreds will add a crunchier texture.

To make an power bar with these wholesome components, observe the recipe beneath. Be happy so as to add a bit water to your meals processor to get it going if want be. Get pleasure from!

Naturally Candy and Wholesome Vitality Bars (or Bites)

Serves: About 10-12 bites or 6-8 bars (relying on the dimensions you make them)

Elements:

• 3/4 cup both dried dates, figs, or prunes, or 1/2 cup raisins (since they’re smaller, they’re extra dense)
• 1/4 cup uncooked almonds
• 1/4 cup uncooked cashews
• 3-4 tbsp. natural hemp seeds
• 3-4 tbsp. floor golden flax meal (or you’ll be able to grind the entire seeds your self)
• 1 tsp. cinnamon
• 1/4 tsp. ginger
• optionally available: 2 tbsp. shredded coconut or 1 tbsp. coconut flour, 1 tsp. uncooked cacao powder

Instructions:

*First, soak your dried fruit for half-hour at room temp or in a single day. Drain and discard all however 2 tbsp. of the water earlier than use.*

1. Place the almonds and cashews in your blender and pulse/run the processor till they turn into barely fantastic like a powder (very like almond flour seems to be). This may assist guarantee you haven’t any large chunks within the remaining recipe and can make a smoother, silkier bar.

2. As soon as they appear about proper, add the soaked, drained fruit. (In the event you used dates, be certain you pitted them first.) Additionally, add the soaking water.

3. Subsequent, add the hemp, flax, and spices. In the event you’re utilizing the extra coconut and cacao, additionally add these as effectively.

4. Run the meals processor till you get a big ball of dough. You may add 1-2 tsp. Extra water if you should, however let the processor run at the least one minute to provide the dough an opportunity to kind. It ought to seem like a big ball of sticky cookie dough.

5. Scoop the combination out into an 8×8-inch glass dish and press firmly (such as you would pour brownie batter in a pan). Let this sit within the freezer for about 45 minutes to 1 hour to set. Then lower and slice into bars. You may garnish with coconut flour or hemp seeds for those who like.

Heather McClees

*If you wish to make these into bites, simply scoop the dough out onto a big plate, create little bite-sized balls and roll together with your fingers, place on a glass plate or in a dish, and allow them to set within the freezer for 45 minutes to 1 hour.

All of those will hold within the fridge for per week and within the fridge well-covered for a month. Get pleasure from your option to a extra energized way of life, the wholesome manner!

Extra Recipes

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