Tag Archives: nuts

Coconut Cashew Hangry Bars

Not sure how many Lara Bars we have purchased over the years, but more than enough to have given one to everyone at a soccer tournament!  Peanut Butter Cookie and Coconut Cream Pie are the top favorites in this house.

I decided that it was time to make them as it was getting challenging to find them on sale and it was just getting a bit expensive to purchase them regularly.  But I had to be sure I could make them for less than I was purchasing them.  Dates are pricey and I managed to find some at an acceptable price but I am still searching for a bulk source. (if you know any, please LMK :)   Also, I wanted to add other ingredients that provide more vitamins and minerals.

Proportions are not my expertise, but if I didn’t try I would never figure it out.  After a couple batches, I finally got the desired texture/substance ratio.  Then it was getting the add ins to the right measurements so it wouldn’t change the texture too much.  Let’s just say we had a lot of samples in the kitchen.

Now for why I was really excited about making these… Nutrient packed yumminess!!  The bars are high in calcium, iron, fiber, protein, carbohydrates and antioxidants, with NO FAKE INGREDIENTS  woot woot!!

These are a great source of energy for the body without the feeling of heaviness.  They provide enough nutrients and carbohydrates to the body that can easily be digested and will not make the body work overtime to digest during activity, unlike other snacks or sports bars (look closely at ingredients)

Please share your feedback, I would love to know if you made these and how they turned out.

unwrapped

Ingredients:

1 cup raw cashews
1 cup unsweetened shredded coconut
1/2 cup pepitas
1/2 cup sunflower seeds
1/4 cup goji berries
14-16 medium-large Medjool dates, be sure they are soft (I can not guarantee the result using soaked dates)
5 dried figs
2 tablespoons chia seeds
2 tablespoons hemp seeds
Optional – 3 Tablespoons cacao nibs or chocolate chips

hangry bar ingredients

Directions:

Line a glass baking dish with parchment paper (7″ x 11″)

Using a food processor, place everything except the shredded coconut (if you put it in sooner it produces a wet oily texture from the heat of the processor, I know from experience!) * see note below about the chocolate chips before adding

Mix processor until it starts to get crumbly, ( the dates and figs are broken down and not chunky) and you will see it begin to hold together, don’t let it get fully sticky where it starts to ball up.  You can check it and if you pinch some of the mix together and it sticks then its starting to hold.

hangry bar process coconut

Add the coconut (if using chocolate chips add those now) once it is blended, process until it begins to stick, you may need to scrape in between. It should form a more solid texture (sticks together on its own) and that is when it is done.

 

Once it is sticking together, scoop from processor and place in the line baking dish and begin to evenly flatten it out with a spatula or use a piece of parchment paper and press with your hands.

going in dish

Once it is all in the pan, place in the refrigerator for about 2 hours.  Cut them into bars or squares.  You can store them in a sealed container in the refrigerator.  These hold well for a couple hours out of the fridge as long as they are not sitting in a hot car :) or in direct sunlight.

NOTE: If you are using the chocolate chips, the mix will appear dark from some of the chocolate melting from the warmth of the food processor. You can also add them in with the coconut and they will be more chunky.  The cacao nibs will not give the same result so those can go in with everything at once. The kids preferred these plain (without chocolate chips) but they also liked the ones with the cacao nibs.

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DATES: are a whole food and rich in antioxidants (polyphenols) and are not going to reek havoc on your blood sugar or overall health like processed and granulated sugars will. This doesn’t mean to go buy a pound of dates and chow down,  but rather instead of reaching for the candy bar, cliff bar, protein bar, sports bar or can of soda, grab a date! Dates provide fiber for cholesterol levels and helps with digestion, potassium for your blood and heart, calcium for your bones and the use of other essential nutrients, zinc for hormone balance, aids in your immune system, is an anti-inflammatory and provides iron for your blood. They are high in sugar, but your digestion can process it easier and you won’t disrupt your body during physical activity.

DRIED FIGS: provide calcium, copper, potassium, manganese, iron, selenium and zinc. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is essential for red blood cell formation as well for cellular oxidation. (Source: USDA National Nutrient database). Figs contain both soluble fiber which slows digestion and blood sugar control and also helps lower blood cholesterol levels. Insoluble fiber improves bowel function. Calcium supports bone health and growth, according to the California Fig Advisory Board. Iron is an essential mineral needed to help transport oxygen in your blood.

RAW CASHEWS: according to the U.S. Department of Agriculture National Nutrient Database, cashews are high in calories.  1oz. serving size has 5.2 grams of protein, 12.4 grams of total fat, 8.6 grams of carbohydrates and 1.7 grams of sugar. Raw cashews also contain several minerals, including magnesium, zinc, phosphorus and potassium. Cashews are high in omega-3 fatty acids. Roughly 62% of the cashew’s fats are monounsaturated fat, 18% polyunsaturated fats and the rest a mix of saturated fats.

CHIA SEEDS: have maximum nutrients with minimal calories. They contain high levels of ALA omega-3 fatty acids (higher than salmon), are good source of fiber and antioxidants (which neutralize free radicals). These little beads are also high in calcium and manganese (good for bones and helps our body use other essential nutrients), provide plenty of phosphorus to maintain healthy bones and teeth.  And for those who are so caught up in the protein trend, they are a high protein source.

HULLED HEMP SEEDS: The hemp “seed” is actually an achene: a simple dry fruit with a hard shell, just like sunflower seeds. It is considered one of the most versatile and economical plants, with many uses from food to bio-fuel. They are an excellent source of Magnesium, zinc and protein and are low in sodium and cholesterol. These seeds are easily digestible, assist in cardiovascular health and general strengthening of the immune system.  Unlike soy which has super high amounts of phytic acid (that anti-nutrient that prevents us from absorbing minerals), hemp seed doesn’t contain phytic acid.  A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin and organs.

GOJI BERRIES: provide a source for Vitamin A which is a natural antioxidant and helps cells reproduce and Vitamin C, another antioxidant which also aids in maintenance of bones and teeth. Iron, which is essential to make blood cells. ¼ cup of goji berries contains 4 grams of protein and 4 grams of fiber .

RAW PEPITAS: Pumpkin seeds are loaded with vitamins, minerals, amino acids, carbohydrates and essential fatty acids. The nutritive value of pumpkin seeds includes vitamin A, vitamin B, vitamin K, thiamin, riboflavin, niacin, calcium, iron, phosphorus, fat, carbohydrates and protein. For minerals, they include magnesium, manganese, zinc, potassium and copper, according to the United States Department of Agriculture’s Nutrient Data Database. Pumpkin seeds are loaded with essential fatty acids, EFA, omega-3 and omega-6. Omega-3 fatty acids reduce inflammation and may help lower your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center.

RAW SUNFLOWER SEEDS: provide essential fatty acids; these fatty acids are polyunsaturated and are the kind you want to eat, they allow your body to balance hormones, slow down food absorption and are building blocks for cell membranes. Additionally, sunflower seeds are also an excellent source of fiber, amino acids (especially tryptophan) which make up the building blocks of proteins, B and E Vitamins, phytosterols, copper, magnesium, and carbohydrates.

UNSWEETENED SHREDDED COCONUT: Well coconut is high in fat, period. I rarely use coconut but it really pulls the flavor together in these bars. So I recommend not using coconut too often. It does provide a significant amount of fiber.

CACAO NIBS: are rich in antioxidants, which lower free radicals, which are chemicals that can alter or damage the body. According to Good Cause Wellness, the beans provide some iron and calcium, but are particularly rich in magnesium.

sources:
http://nutritionfacts.org
http://www.nutrition-and-you.com/food-nutrition.html
http://www.fao.org/docrep/005/ac451e/ac451e0b.htm
http://www.livestrong.com/article/-nutrition-information/
http://www.usda.gov/wps/portal/usda/usdahome

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