These awesome superfood protein bars are great to keep on-hand for snacking or a quick on the go meal.
Written By:McKel Kooienga, MS, RDN, LDN Dietitian, Founder and CEO
McKel is a leading voice in nutrition and wellness, awarded “Top 20 Role Models” named by Arianna Huffington. As an RD, wellness advisor, and author of the Nutrition Stripped Cookbook — her mission is to teach others how to apply the science of nutrition and practice the art of healthy living by creating long-term health change out of daily practices. Featured in: Oprah.com, The Good Life by Dr. Oz, SELF, Vogue, Bon Appetit, Real Simple, Women’s Health, and other major media outlets.
- DRY //
- 1 1/2 cup hemp protein powder, chocolate flavor (or original just add more cocoa)
- 1/2 cup hemp hearts, shelled
- 1/2 cup cocoa powder
- 1/2 cup walnuts, ground into a coarse flour
- 1/2 cup pumpkin seeds, whole
- 1/4 cup chia seeds, ground
- 1/4 cup dried mulberries
- 2 tablespoons cacao nibs (optional)
- 2 tablespoons spirulina powder
- 1/4 teaspoon pink himalayan sea salt
- dash of ground cinnamon
- WET //
- 1 1/2-2 cups dates, about 20 pitted
- 1/2 cup dried tart cherries
- 5 tablespoons coconut oil, melted
- 1 heaping tablespoon almond butter
- 1/2 cup water (start with 1/4 and add gradually)
- 1 teaspoon vanilla extract
- DRY //
- Coarsely grind walnuts and chia seeds. Pour into a large mixing bowl and combine all remaining dry ingredients (hemp powder, seeds, cocoa, pumpkin seeds, mulberries, cacao nibs, and seasonings). Set aside.
- Combine all wet ingredients in a high speed blender or food processor. This mixture is very thick and sticky so you’ll need a powerful kitchen appliance or mix in small batches. Start with 1/4 cup of water in this mixture.
- Pour wet ingredients into the large mixing bowl with dry ingredients. This is where you can adjust the water and pay close attention to how much you use.
- Using your hands (the best tools for this!), massage and combine the mixture until everything has come together to form a large ball.
- If the mixture gets too wet, simply add more cocoa or hemp protein powder. If the mixture isn’t wet enough, try adding more coconut oil or a few more dates. The desired texture is a thick, chewy, sticky bar.
- In a 8×8 or 9×9 inch parchment lined pan, evenly spread the protein bar mixture into the pan. Using your hands and fingertips firmly press the mixture into an even layer until it’s even and smooth on top.
- Chill for at least 2 hours in the fridge.
- Cut into small pieces or 12 whole bars.
- Keep some for later in the freezer by wrapping individually in clear wrap or keep in the fridge for later use that week.
I love this recipe. We have a recipe that is very similar, accept it incorporates living foods. I will post it next week. Blessings, Bobby
These simple, fast to make raw living food treats will satisfy your cravings for Chocolate and Coconut.
EQUIPMENT NEEDED: Food processor & Blender
INGREDIENTS: PART 1
- 3 cups raw shredded unsweetened coconut
- 4 Medjool dates pitted (you may add more for a sweeter taste)
- 1/8 cup alfalfa sprouts – Optional – This makes sure you have a live food desert.
- ½ cup coconut nectar (you may use less)
- 1 tablespoon non-alcoholic, pure vanilla extract
INGREDIENTS PART 2 – Prepare in a separate bowl
- 1/2 cup raw cacao butter – be sure to grate
- 1/2 cup raw cacao powder – be sure to sift
- 1/3 cup sweetener; coconut nectar or yacon
- 1/4 tsp lecithin
- 1 tablespoon vanilla extract
- PART 1 – Blend all ingredients from part 1, in the food processor until well mixed.
Use a cookie scooper to make tablespoon sized elongated balls, or roll them by hand. Best to do this on your dehydrator tray. Don’t forget to put two almonds on each one, You want them to look like Almond Joys. Dehydrate at 105° for 2 – 3 hours. We need the coconut to become firm.
- PART 2 – Blend all ingredients in a high-speed blender till smooth.
Dip the Almond Joys in the chocolate and place on a teflex sheet or wax paper and place in the fridge for at least an hour. Bring them out and enjoy eating a healthy snack. Remember these are snacks, not your main meal.
Enjoy and be Blessed , Bobby.
This Raw Vegan Cherry Pie Will Be The Hit Of Your 4th Of July Picnic. Easy To Make And Best OF All No Baking.
Easy To Make 4th of July Raw Vegan Cherry Pie
Time: 30 minutes to prepare
Equipment: Food Processor or Blender. (Coffee Grinder Optional)
- 6 cups pitted raw cherries
- 1/4 cup fresh juiced lemon
- 1/2 cup coconut nectar or grade B maple syrup
- 2 tablespoons Irish Moss (optional it sets the pie up without freezing)
- 1 cup. dates soaked in
- 1/2 cup coconut water (regular water will do in a pinch)
- 1/2 cup pecans ground (use a food processor and grind to fine consistency)
- 1 cup raw rolled oats ( flash process oats in the food processor)
- 3 tablespoons coconut oil softened
- 1/2 tablespoon cinnamon
- 1/2 teaspoon sea salt Salt to taste-
Equipment: Bowl, Food Processor, Pie Plate, Stirring Utensils
First, prepare the crust.
- Process the soaked dates to a paste using the food processor.
Add the processed pecans, raw rolled oats, softened coconut oil, cinnamon, and salt.
- Mix well.
- Press the dough into the pie plate. (oil the pie plate with coconut oil) Place in the pie plate into your freezer for 1 hour, so it sets up.
Second, prepare the filling.
- Place 3 cups of the cherries into the food processor along with the Irish Moss and process the cherries until they are in tiny pieces.
- Add your sweetener and lemon juice. Check the taste to make sure the sweetness is just right for you.
- Add the remaining 3 cups of pitted cherries. Mix in by hand.
- Bring out the crust.
- Pour the filling into the pie crust.
- Place the pie into the refrigerator for 1 hour.
Serve with raw vegan ice cream – If you need an ice cream recipe. Go to the raws deserts category and choose the ice cream you think you will like best.
Happy 4th of July. Bobby