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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120 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

    ReplyDelete
    Replies
    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.

      Delete
    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. 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!

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

      Delete
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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

    ReplyDelete
    Replies
    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

      Delete
  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!

    ReplyDelete
    Replies
    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.

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

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

      Delete
  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

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

    ReplyDelete
  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

    ReplyDelete
  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.

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

    ReplyDelete
  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!

    ReplyDelete
  11. Sorry — 278 CALORIES per bar.

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

      Delete
  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.

    ReplyDelete
  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!

    ReplyDelete
  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.

    ReplyDelete
  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.

    ReplyDelete
  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.

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

      Delete
    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.

      Delete
  17. This comment has been removed by the author.

    ReplyDelete
  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.

    ReplyDelete
  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.

    ReplyDelete
  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!!)

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

      Delete
  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.

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

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

    ReplyDelete
  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

    ReplyDelete
    Replies
    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

      Delete
  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!

    ReplyDelete
  26. 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.

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

    ReplyDelete
  28. 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!

    ReplyDelete
  29. This comment has been removed by the author.

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  30. 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?

    ReplyDelete
  31. 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.

    ReplyDelete
  32. 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!

    ReplyDelete
  33. 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

    ReplyDelete
  34. 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!!

    ReplyDelete
  35. 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.

    ReplyDelete
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  37. 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. I just made these energy bars. I put them in the fridge for two hours sliced them and I was very pleased. This is my energy bar recipe. So much better than store bought. Thank you for such a great recipe.

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  91. Магазин спортивного питания, официальный портал которого доступен по адресу: SportsNutrition-24.Com, реализует обширный ассортимент спортивного питания, которые принесут пользу и заслуги как проф спортсменам, так и любителям. Интернет-магазин осуществляет свою деятельность многие годы, предоставляя клиентам со всей России высококачественное спортивное питание, а кроме этого витамины и особые препараты - https://sportsnutrition-24.com/hondroprotektory/. Спортпит представляет собой категорию продуктов, которая призвана не только сделать лучше спортивные заслуги, но и положительно влияет на здоровье организма. Подобное питание вводится в повседневный рацион с целью получения микро- и макроэлементов, витаминов, аминокислот и белков, а кроме этого многих других недостающих веществ. Не секрет, что организм спортсмена в процессе наращивания мышечной массы и адаптации к повышенным нагрузкам, остро нуждается в должном количестве полезных веществ. При всем этом, даже правильное питание и употребление растительной, а также животной пищи - не гарантирует того, что организм получил нужные аминокислоты или белки. Чего нельзя сказать о качественном спортивном питании. Об наборе товаров Интернет-магазин "SportsNutrition-24.Com" продает качественную продукцию, которая прошла ряд проверок и получила сертификаты качества. Посетив магазин, заказчики могут подобрать для себя товары из следующих категорий: - L-карнитинг (Л-карнитин) представляет собой вещество, схожее витамину B, синтез которого осуществляется в организме; - гейнеры, представляющие собой, белково-углеводные консистенции; - BCAA - средства, содержащие в собственном составе три важные аминокислоты, стимулирующие рост мышечной массы; - протеин - чистый белок, употреблять который можно в виде коктейлей; - разнообразные аминокислоты; - а кроме этого ряд других товаров (нитробустеры, жиросжигатели, специальные препараты, хондропротекторы, бустеры гормона роста, тестобустеры и все остальное). Об оплате и доставке Интернет-магазин "SportsNutrition-24.Com" предлагает большое разнообразие товаров, которое полностью способно удовлетворить профессиональных и начинающих спортсменов, включая любителей. Большой опыт позволил компании наладить связь с наикрупнейшими поставщиками и производителями спортивного питания, что позволило сделать ценовую политику гибкой, а цены - демократичными! К примеру, аминокислоты или гейнер купить вы можете по цене, которая на 10-20% ниже, чем у конкурентов. Оплата возможна как наличным, так и безналичным расчетом. Магазин предлагает большой выбор способов оплаты, включая оплату разными электронными платежными системами, а кроме этого дебетовыми и кредитными картами. Главный офис компании размещен в Санкт-Петербурге, однако доставка товаров осуществляется во все населенные пункты РФ. Помимо самовывоза, получить товар можно с помощью любой транспортной организации, подобрать которую каждый клиент может в индивидуальном порядке.

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  92. Портал казино Супер Слотс представляет собой отличное сочетание удобства и функционала. Каждый из разделов оснащен опциями, которые будут понятны и полезны любому гостю - онлайн казино Супер Слотс. Сайт предлагает пройти несложную и быструю регистрацию. Это можно сделать тремя вариантами: при помощи аккаунта в социальных сетях, номера телефона либо электронной почты. После регистрации открывается кошелек для пополнения средств и весь набор слотов. Говоря о доступных слотах, стоит отметить богатую коллекцию интернет-сайта. Она часто обновляется и включает в себя как классические слоты, так и новинки игровой индустрии с необычными правилами. Количество слотов на портале превышает 200 штук. На интернет-сайте представлен сегмент с широкой линейкой бонусов. К ним относятся депозитные и бездепозитные призы. Депозитные отличаются разнообразными предложениям в форматах приветствия, кэшбека, турниров и розыгрышей. Бездепозитные призы представлены фриспинами, которые игроки получают благодаря промокодам. Промокоды, в свою очередь, это бесплатное поощрение от сайта. Они даются бесплатно как новым, так и старым игрокам. Их раздача связана с особыми датами, открытием новейших слотов либо большими турнирами. При помощи промокодов пользователи получают все виды бонусов, представленные на интернет-сайте. Более того, портал предлагает установить официальное приложение. В соответствующем разделе можно изучить мобильную версию, не уступающую в функционале компьютерной. Стоит упомянуть, что для обеих версий идиентично качественно работает служба саппорта. Портал казино информативен и хорошо спроектирован. Он предлагает огромное количество функций и услуг, которые можно без труда подобрать в несколько кликов. Тут каждый игрок становится счастливым пользователем.

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  93. Retivabet - наиболее перспективный и подходящий букмекерский сайт - Retivabet реальные отзывы о букмекере. На интернет-сайте вы можете получить разнообразные виды развлечений на любой вкус: казино, букмекерские ставки, игры. Если вы любитель казино, тут для вас предусмотрено все необходимое. Легкий доступ к игровым слотам, карточным играм и рулетке, а помимо этого возможность поучаствовать в турнире. Главная задача турнира - вырваться на лидирующие позиции в турнирной таблице, потому что крупный призовой фонд будет разделен между первыми тридцатью победителями. И чем выше ваша позиция в таблице, тем больший кусок пирога вам достанется. Для ценителей спорта Retivabet предлагает огромный спектр ставок. Здесь представлены не только всемирно популярные чемпионаты и команды, но и новички из разных лиг и стран, что делает результат еще более волнительным и интересным. Футбол, баскетбол, хоккей, теннис, снукер, дартс, скачки, гонки и многое другое, на чем можно заработать хорошие деньги. Выбор за вами. Киберспорт также стал неотъемлемой частью букмекерской компании. Теперь клиент может делать ставки не только на Пре-Матчи, но и на игры в режиме онлайн, в любое время дня и ночи. Для того, чтобы стать клиентом огромной семьи Revitabet, нужно пройти регистрацию на портале Retivabet.net. Это не займет более десяти минут, после чего новый клиент получает бонусы от компании, которыми в последствие, может пользоваться на свое усмотрение. Виды бонусов: - Приветственные; - Кешбэк с сумы ставок; - Бонус за серию проигрышей; - Экспресс бонус. Пополнение счета возможно разными способами, что делает это максимально удобным для клиентов. Вы можете использовать для пополнения и вывода денежных средств банковские карты, мобильные платежи, интернет банкинг. Никаких комиссий со стороны букмекерской компании, и даже приятные бонусы за пополнения. Никаких подводных камней, только прозрачно чистое и выгодное развлечение!

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  94. В последние годы популярность зарубежных сериалов и полнометражных фильмов бьет все рейтинги. Но где их можно посмотреть? В интернете множество онлайн-кинотеатров, которые предлагают просмотр увлекательных киноработ от зарубежных кинокомпаний - смотреть индийские фильмы онлайн. Большой выбор на любой вкус Но в особенности комфортно смотреть зарубежные киносериалы и фильмы на веб-сайте Turksezon.net. На этой платформе представлена большущая подборка самых популярных кинофильмов. На площадке можно бесплатно смотреть разные проекты: - турецкие; - колумбийские; - индийские; - бразильские. Все зарубежные проекты на площадке идут на российском языке. Привлекательно не только отличное качество перевода, да и высокое разрешение. Многие сериалы и полнометражное кино на сайте идут в формате 720 HD. Обширное разнообразие зарубежных фильмов - одна из особенностей онлайн-кинотеатра. На сайте представлены сериалы и полнометражное кино в самых различных жанрах. Здесь непременно найдутся достойные внимания проекты для ценителей драм, фэнтези, боевиков, комедий. Имеется огромное количество криминальных, исторических, семейных и военных киноработ. В соответствующих рубриках расположены популярные детективы, триллеры, мелодрамы. Фантастическое кино, в том числе сериалы, можно получить в отдельном блоке. Такое ранжирование по жанрам очень удобно для выбора подходящего кинофильма. Удобство поиска увлекательных кинофильмов Еще одна особенность онлайн-кинотеатра заключается в удобстве поиска интересного кинофильма. Каждый гость может подобрать кино, которое выпущено в определенный период. На портале в отдельных блоках располагаются проекты, выпущенные с 2016 до 2022 годы соответственно. К каждому фильму на площадке идет небольшое, но вместительное описание. Благодаря ему каждый пользователь сможет выбрать именно тот проект, что ему наиболее интересен.

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