Take snacking up a notch with these vegan protein bars. They’re the perfect macro blend of protein, fat and healthy carbs. If you’re ready to chase adventure, you’d better take these protein bars with you.
This recipe is from my Fresh Start: A 21-Day Plant-Based Cleanse. It’s become a staple in our home. We love it so much, we make a batch even when we aren’t following the cleanse!
A plant based protein bar recipe that beats the competition
Most store-bought protein bars contain tons of sugar and unhealthy fats. They may taste great, but they’re essentially a candy bar based on the amount of sugar and processed ingredients. Even ‘healthy’ store-bought options are super processed, filled with gums, fillers, and cheap plant protein. Meanwhile, my vegan protein bars are full of natural, minimally processed sweeteners, no fillers/gums, and real protein. Still not convinced? take a look at the nutritional breakdown below.
Plant based protein
Many people argue that a plant based diet doesn’t contain enough protein. I find that eating more plants actually gives me better, cleaner protein. And, it works for my body instead of against it. Check out the main ingredients in this vegan protein bars recipe:
- Chia seeds contain 4 grams of protein per ounce
- Almond flour contains 6.1 grams of protein per ounce
- Gluten-free rolled oats contain 16.9 grams protein per 3.5 ounces
- Pepitas contain 7 grams of protein per ounce
Healthy fat
The word ‘fat’ automatically turns many people off of a product. We’re conditioned to believe that fat is bad, and will hurt us if we have too much. While too much of anything is bad, a balanced diet needs healthy fat to help breakdown the carbs and turn protein into energy. Often, products that boast ‘low fat’ have increased amounts of refined carbs + added sugars, which has in turn increased obesity rates in America. The US National Library helps explain fat through an article they recently wrote regarding the misinformation about fat. The emphasis on lowering fat has turned into this ‘all fat is bad’ mentality, a mindset I wanna break! Fat found in plants is essential. Just look at all the great fat found naturally in this protein bar recipe:
- Chia seeds contain 9 grams of fat per ounce
- Almond flour contains 14.2 grams of fat per ounce
- Gluten free rolled oats contain 6.9 grams of fat per 3.5 ounces
- Pepitas contain 13 grams of fat per ounce, including 6 grams of omega-6s
Carbs that fuel this vegan protein bar recipe
- Chia seeds contain 11 grams of fiber per serving
- Almond flour contains 5.6 grams of carbs, 3 grams from fiber
- Gluten-free rolled oats contain 66.3 grams of carbs per 3.5 ounces, 10.6 grams from fiber
To simplify, carbohydrates come in 2 forms: sugar and fiber. Naturally occurring foods have higher fiber contents, which is needed to process sugar carbs and fat. Even though rolled oats have a higher carb content, they also have a good amount of fiber, which is used to process those sugar carbs. Plus, they are part of a protein bar recipe that has lots of other fiber-rich ingredients, creating a great source of slow burning energy in the body and no sugar crash.
Vegan protein bar vitamins + minerals
- Chia seeds provide 30% of the RDI of manganese, 30% magnesium, 27% phosphorus.
- Almond flour provides 35% RDI of vitamin E, 31% RDI of manganese, 19% RDI of magnesium, 16% RDI of copper, and 13% RDI of phosphorus.
- Gluten-free rolled oats provide manganese, phosphorus, copper, vitamin B1, iron, selenium, magnesium, and zinc.
- Bananas provide 9% RDI of potassium, 33% RDI of vitamin B6, 8% RDI of magnesium, 10% of copper, and 14% of manganese.
- Pepitas provide 18% of the RDI of vitamin K, 33% phosphorus, 42% manganese, 37% magnesium, 23% iron, and 14% zinc.
This rawkstar ingredient list clearly provides good nutrition in this protein bar recipe, so I know where my body’s fuel is coming from.
Vegan protein bars recipe
I. love. these. bars. They’re a sustaining and yummy snack that’s super portable and full of nutrition (if you have green smoothies for breakfast, then this snack is perfect for holding you over until lunch).
My fav thing is probably how easy they are to modify based on my personal preferences + which ingredients I have on hand. For example, I like to swap out the raisins for dried blueberries. Or swap the pepitas for extra sliced almonds.
My fav way to eat these bars is actually toasted in the toaster oven, then topped with almond butter. Don’t knock it ’til you try it; it’s seriously delicious. If you like your protein bars on the thinner side, I recommend using a larger than 9×12 pan, and spreading the mixture to the edges. You’ll get a crispier, thinner snack that way. You can also double the recipe, then freeze the 2nd batch. They thaw out nicely, making for an easy grab n go snack later.
Cleansing through plant based whole foods like vegan protein bars
In the past, I’ve done cleanses that focus on serious restricting. While I got instant results like a trimmer waistline, I felt terrible while doing them. After some research and many discussions with certified nutritionists, I realized that there was a better, healthier + happier way to cleanse my body. I created this whole food, plant based detox to help reset the body naturally. It focuses on foods that cleanse the body naturally, and with breakfast, lunch, dinner, 2 snacks, and several detox drinks throughout the day, you definitely won’t feel restricted on this plan! Interested in eating more plant-based meals to lose weight and gain energy? Check out our 21-day whole foods plant-based cleanse, Fresh Start.
Prep Time:
Yield:
Category:
Method:
Cuisine:
Print
PinDescription
These delicious, wholesome vegan protein bars will give you the energy get stuff done while nourishing your body with plant-based protein such as good-for-you nuts and seeds.
Ingredients
- 2 tablespoons chia seeds (+ 6 tbs water)
- 1 cup almond meal
- 1/2 cup coconut flakes
- 1 cup gluten-free rolled oats
- 1/2 cup dried fruit
- 2 cups mashed banana (super ripe)
- 1/3 cup pepitas
- 1/3 cup sunflower seeds
- 1/3 cup sliced almonds
- 1/2 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
- Pinch of ground cinnamon
- Pinch of sea salt
Instructions
- Preheat oven to 350°F (180°C).
- Grease or line 8 inch square baking dish with parchment (baking) paper.
- Soak chia seeds in 6 tablespoons of water for 5 minutes.
- Combine the chia seeds and remaining ingredients in a bowl.
- Press the mixture into the prepared baking sheet.
- Bake for 25-35 minutes, or until golden on top. Remove from oven and let cool.
- Slice into 8 bars.
- Store in an airtight container in the fridge for up to 5 days.
Keywords: homemade granola bars
from
https://simplegreensmoothies.com/recipes/vegan-protein-bars
No comments:
Post a Comment