Raw Nutty Date Nutritional Bar Recipe

Looking for a guilt free snack? Well look no further.

These nutty date bars are nothing but full of goodness. They are guilt free, healthy and delicious. What makes them special is that they are made from raw ingredients. There are no artificial flavourings, preservatives, added sugars added into the bars. You get the sweetness from the dates and coconut and a little crunch from the almonds and flax seeds.
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Make them up in batches and store in the fridge ready to grab and go.

Ingredients

  • 20 dates, sliced and de-stoned (medjool dates)
  • 2 tbsp coconut water
  • 3 handful of blanched almonds
  • 2 tbsp extra virgin coconut oil
  • 1 tbsp desiccated coconut
  • 2 tbsp almond butter
  • 1 tbsp chia seeds
  • 2 tbsp ground milled flax
  • 1 tbsp flax seeds
  • 1 tbsp cacao powder
  • 3 tbsp organic oats
  • 3 tbsp oat bran

Method:

  • Place the dates and the coconut water together in a processor and mix together until you have a paste.
  • Add in the almonds and mix again, until the paste and almonds are ground together.
  • Place the mixture into a bowl
  • Add in all of the other ingredients and combine together (we added in the oat bran and coconut flour towards the end as it was too sticky)
  • You may need to use your hands to mix well
  • Place the mixture onto a sheet of cling film and model it into a square by pressing down with your fingers
  • Place a sheet of clingfilm ont op and press down. Use a rolling-pin to get it flat and as square as you can.

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  • Put in to the freezer for a couple of hours
  • Take out of the freezer and remove from the clingfilm. Cut up into bar shapes.

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  • Wrap each bar individually in cling film and place back into the fridge ready to eat.

These bars are very versatile and once you have the date mixture you can pretty much add anything you want.

They are perfect for picnics, pack lunches and to add into your bag for some food on the go. They are full of fibre and protein.

 

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The Pop of Colour Trail Mix Recipe

It’s National Trail Mix Day on the 31st August, yes, You heard correctly. There is a national holiday all about nuts, fruit and seeds.

The great thing about trail mixes are that you can pretty much add anything you want to together, knowing that they are full of goodness and it will be full of flavour. You will get the sweetness from the dried fruits and the crunchiness from the nuts and seeds.

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Nuts.com have teamed up with Brittany from Eating Bird Food to celebrate with a contest! I have been challenged to create a new trail mix or my own. I had to choose two items from a list and then add other items to the mix. We chose Goji berries and Cacao Nibs (click on Goji and Cacao to go through to the website)

The Pop of colour Trail mix Ingredients:

  • Almonds
  • Pecan Nuts
  • Pistachio
  • Freeze Dried Strawberries
  • Dried Mango
  • Goji Berries
  • Pumpkin Seeds
  • Coconut Slices
  • Cacao Nibs
  • 1tsp Chia Seeds
  • 1tsp Cinnamon
  • 1tsp Extra Virgin Coconut Oil

Most of the ingredients above can be found at www.nuts.com

Trail Mixes are simple to make. We used 3tbsp of all of the ingredients, but its your choice on however much you want to make. Add all of the ingredients into a plastic zip lock bag, close it up and shake away. Rub the mix together through the bag, ensuring that all of the oil and cinnamon evenly coats the ingredients. Get the children involved in the mixing and choosing the ingredients.

Empty the contents from the bag onto a tray to dry out a little. Once ready, place the mix into smaller snack bags and store in the fridge or a cupboard ready to be grabbed as you leave the door.

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Trail mixes are ideal for snacks on the go, pack lunches, picnics, adding to your breakfast or topping onto a yoghurt.

Nutritional facts

  • Cacao nibs are high in Fibre, magnesium and potassium
  • Goji Berries are high in vitamin A. The blue-red colours found in goji berries are natural anti-oxidants which may help protect the body against oxidative damage. Contains Lycium barbarum polysaccharides which may benefit the immune function, and may reduce fatigue.
  • Almonds are a good source of fiber and protein. Naturally low in sugar.
  • Pistachio nuts are rich in vitamin B6 and E, they are good for your skin and immune system
  • Pecans are a good source vitamin B1, thiamin. Rich in protein and critical minerals for growth and metabolism.
  • Chia seeds are among the healthiest foods on the planet. They are high in antioxidants, fiber, protein and omega 3 fatty acids.
  • Pumpkin Seeds are high in Zinc which is good for the immune system and omega 3 fats. They are rich in vitamin k, E and B. Full of Protein. Contains huge amounts of zinc, a mineral very important in preventing osteoporosis
  • Coconut oil contains fatty acids with powerful medicinal properties

This is our entry into the competition for a chance to be featured on the nuts.com blog, also to win a trail mix selection.

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No bake Protein Balls

My eldest boy is currently into eating healthy and his fitness. He swims 3 times a week and runs twice, as well as participating in other activities. He is very active. He has been asking about making up some protein balls for snacks. Looking through recipes online we came up with this one.

Protein is needed to repair the muscle after a workout and helps build the muscle back.

These no bake protein balls are ideal for any active person but also make a healthy snack for children packed full of goodness. They are so easy to make even the children can make them. Store them in the fridge or make up a big batch and freeze them until needed.

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Ingredients: 

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  • 1 cup of dry oats
  • 1/2 cup of ground flaxseed
  • 4 tbsp cup of pure honey
  • 1tbsp coconut oil, melted
  • 3-4 heaped tbsp smooth peanut butter (i used no added sugar)
  • 1tbsp chia seeds
  • 3 tbsp chopped chocolate drops
  • 2 walnuts, chopped into tiny pieces
  • 1 tsp vanilla essence
  • 1/2 cup ground almonds

Method:

Place all of the ingredients into a bowl and mix together

DSC_3893-optGet your hands into the mixture and tickle it with your fingers.

If the mixture is too wet, add some of the dry ingredient. If it is too dry, add some more honey.

Once all of the ingredients are combined well together place the bowl into the fridge for 30 minutes.

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Mould them to the size of a walnut and place back in the fridge ready to eat. Don’t be put off with how they look, they may look like something that you would hang out in your garden for the birds to eat but they taste amazing. The texture is soft but with a crunch. They are soft and smooth

You could roll your balls into coconut flakes, oats, sesame seeds or nuts once done.

Add them into children’s pack lunch, give them to your children after school for a snack before dinner time or eat them after a workout.

Hope you like them 🙂

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