Power bars are our big struggle at the grocery store. They are expensive, addictive and many are very high in processed sugars. Hadyn only wants blueberry, I only want no HFCS. We stand there for at least twenty minutes every time negotiating.
Solution: Make your own. Sadly, Hadyn was not with me to make the video for this one but the Amazing Cora stood in for her. This template was developed as part of the Healthy Eating Initiative I designed for the Kips Bay Boys and Girls Club but it can be adapted to adult friendly by just adding in some sexy ingredients. The possibilities boggle the mind. Who said power bars had to be sweet? What about a curry bar? Or a chocolate cayenne bar? All you need to bring to this adventure is an active imagination and inquisitive palate. #yum #powerbarbooty #theamazingcora #foodislove #whatveganseat
BASIC POWER BAR RECIPE
2 cups dried fruits (STICKY)
2 cups raw or dry (DRY)
2 TB nut butter (BINDING agent)
1 TB flavor (optional FLAVORING additive)
8 sheets of plastic wrap
Place your (DRY INGREDIENTS) and (FLAVORING) in a food processor. Pulse until processed to a fine crumb texture. Add dried fruits (STICKY INGREDIENTS) and process till all finely chopped and add (BINDING) a little at a time until mixture becomes a ball.
Divide mixture in half cup measures place each one on the sheets of plastic wrap. Wrap the plastic around each bar and start squishing into a bar shape form. Tightly wrap the plastic around each bar and store in the refrigerator. Makes 6 – 10 bars.
NOTE: this is a ratio recipe with the ratio of dry ingredients to sticky ingredients being 1:1. The binding agent will be added sparingly to bring everything into a ball form. The FLAVORING is an optional ingredient that can be added for flavor but is not necessary for the integrity of the recipe.
STICKY: dry fruits such as raisins, cranberries, apricots, dates, cherries, prunes, mango, apples
DRY: cereal and raw nuts such as cashews, almonds, pistachios, oatmeal, ground flax seed, oat bran, flax meal, sesame seed, chia, sunflower seeds, walnuts, peanuts, puffed rice, coconut,
BINDING: a fat such as peanut butter, tahini, coconut oil, or a sweetener such as agave or brown rice syrup
FLAVORING: dry spice such as cinnamon or cocoa, extract such as almond or vanilla.
CHOCOLATE CHERRY BAR
1 cup dried cherries
½ cup dried blueberries
½ cup prunes
1 cup oatmeal
½ cup raw almonds
½ cup raw cashews
1 TB cocoa
1 TB agave
Follow above directions.
2 cups raw cashews
1 cup dates
½ cup fresh peanut butter
½ cup dried cranberries
¼ cup agave
Raw coconut shreds
In a food processor, add Dates and Cashews and chop well. Pour in to a bowl and add Peanut Butter, Honey and Cranberry Raisins and mix well.
Roll dough into 3/4 inch balls, and then roll outsides in coconut. Refrigerate, then serve
2 cups raw almonds or raw cashews (skins on)
1 pound pitted soft dates
2 tablespoons cocoa powder preferably raw
1/4 cup raw wheat germ (toasted is fine if you are not strictly raw)
2 tablespoons ground flaxseeds (flaxseed meal)
Place nuts in bowl with cold water to cover. Let soak for 3 to 4 hours. Drain. Pulse nuts in food processor until finely ground. Add the dates and pulse until finely chopped and the mixture begins to resemble a thick “dough”. Add the cocoa powder, wheat germ, and flaxseed meal. Process until blended.
Line an 8×8-inch baking dish with foil (trust me, it makes it so much easier to remove the bars). With wet hands, press the bar mixture into the pan. Place in the freezer for at least an hour. Cut into 12 bars. Wrap each in plastic wrap and store in the refrigerator (they need no refrigeration when packed in a lunch or gym bag).
VERY CHERRY LARA BAR
1/4 cup chopped dates
1/4 cup dried cherries or dried cranberries
1/3 cup whole raw pecans, almonds or walnuts
1/8 teaspoon cinnamon
Set out two pieces of plastic wrap for shaping and wrapping the bars. Do this first; you’ll have sticky fingers when you need it.
Place the dates and cherries in a food processor. Pulse until processed to a paste (photo 1). Transfer paste to a medium bowl (don’t clean processor).
Add the nuts to the processor and pulse until finely chopped. Add the nuts, along with the cinnamon, to the bowl with the fruit paste. Divide mixture in half. Place each half on each of one of the sheets of plastic wrap. Wrap the plastic around each bar and start squishing into a bar shape form, 3 and 1/2 inches long, 1 inch wide and 3/4-inch thick); press against countertop to flatten bottom side, flattening top side and ends with flat of hand (photo 5) Tightly wrap the plastic around each bar and store in the refrigerator. Makes 2 bars? Or one big one.