Homemade Health Bars
Packed with the goodness of dates, raw cacao, coconut oil, nuts and seeds, these health bars are great go-to snacks.
Our health bars pack a punch in the flavor game and are made with an assortment of ingredients filled with nutrients. From raw cocoa and medjool dates that will hit your sweet spot right away, to almonds, pistachios, coconut oil and cardamom, our health bars are great for breakfast and afternoon pick-me-up snacks.
What’s in them and the health benefits
Apart from lowering blood pressure, improving heart health and being a terrific detoxifier, raw cocoa also helps in digestion, promotes emotional and physical well-being and is an aphrodisiac. To top it off, raw chocolate actually has appetite-suppressant properties and is often added to weight loss products to help control hunger.
Large, semi-soft Medjool dates are moist, meaty and exceptionally sweet. With about 1.6 grams per date, Medjools are an excellent source of dietary fiber, especially D-glucan fiber, which is great for cleansing the gut. Medjools are rich sources of potassium, copper and several other nutrients. A study published in the Journal of Agriculture and Food Chemistry found Medjool dates to be high in antioxidant phenols.
Six new almond-related research studies have highlighted the positive effects of almonds on belly fat, appetite and satiety as well as heart health and diabetes, according to the Huffington Post. In a nutshell (‘scuse the pun), almonds are good for watching weight and trimming waists!
At only three to four calories per nut, pistachios are truly ‘skinny nuts’. Pistachios contain more potassium than any other nut. Potassium lowers the stress hormone cortisol, which is infamous for adding to belly fat! Plus, pistachios contain phytosterols (help in lowering cholesterol) and are packed with cancer-fighting antioxidants.
Coconut oil helps in weight loss and is extremely healthy.
Chia, hemp and fax seeds
This trio of tiny seeds offers an abundance of health benefits, not the least of which are the valuable Omega 3 fatty acids (good fats). The omega fatty acids can improve your heart health and cholesterol levels, and can help in weight loss. The gel that is formed with chia and flax seeds with the help of moisture has no calories and makes you feel full. These seeds contain an abundance of antioxidants and enzymes. They balance your blood sugar and give you steady energy that lasts for hours (a good reason why runners have adopted chia). Chia and hemp are a complete protein, a rarity in plant sources. Flax is also a good source of soluble fiber.
Although mainly used to add flavor and aroma, green cardamoms are also surprisingly healthy. This peppery, citrusy Indian spice is a great anti oxidant, anti-inflammatory agent. In Ayurveda, it is used for viral infections, digestion, depression and as an aphrodisiac.
Homemade Health Bars recipe
1 ½ cups of Medjool dates
1 ½ tbsps. raw cacao powder
½ cup almonds
¾ cup pistachios
1 ½ tbsps. chia seeds
1 ½ tbsps. flax seeds
1 ½ tbsps. hemp seeds
2 tbsps. rose water
1 tbsp. of coconut oil
- Dry roast almonds and pistachios in a pan. Keep stirring to avoid burning. Roughly break up the nuts with a mortar and pestle or crush with a rolling pin.
- Pit dates and chop into pieces with a sharp knife.
- Open cardamom pods and scrape out the small black seeds. Grind cardamom seeds in a small mortar and pestle or the back of a spoon on a chopping board.
- Grind flax seeds in a coffee grinder.
- Soak chia seeds and ground flax seeds in rose water for 15 minutes.
- Place all ingredients in a food processor. Use the soaking water for chia and flax seeds as well, which should have formed a gel by now.
- Processes on low speed for a minute until mixture resembles sticky dough and the ingredients have mixed in nicely.
- Turn out into a low rectangular dish, which has been brushed with coconut oil. Press down to pack firmly.
- Refrigerate until firm. Cut into bars, squares or diamonds. Store in a covered box in the refrigerator, separated by waxed paper/foil sheets.
What are your favorite healthy snacks? Share your recipes below.