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Get Up & Go Protein Bars Recipe

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This recipe for Get Up & Go Protein Bars, by , is from Easy Vegan for Busy Parents, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!

Contributor:  
Contributor:  
Shersy Benson

Category:
Category:

Ingredients:  
Ingredients:  
1 cup packed pitted, soft dates (optional)

1 cup warm water

1/3 cup natural, unsweetened raw nut or seed butter (e.g., peanut, cashew, or sunflower)

1/2 teaspoon ground cardamom

1 2/3 cups old-fashioned or quick-cooking rolled oats

2/3 cup dried goji berries, dried cherries, or dried cranberries, chopped

1/2 cup raw cashews, chopped

1/2 cup unsweetened flake or shredded coconut

1/3 cup chia seeds or poppy seeds

2 tablespoons flaxseed meal (optional)

Directions:
Directions:
Spend 20 minutes to make breakfast for a week for the entire family.

1. Line an 8-inch square baking pan with foil or parchment paper and grease the pan with coconut oil or vegetable oil.

2. Combine the dates and warm water in a small bowl. Let stand for 5 to 10 minutes until fruit is soft (time will vary according to the dryness of the dates). Drain and pat dry with paper towels.

3. Place the dates, nut or seed butter, and cardamom in a food processor and process until the mixture forms a thick paste; transfer to a large mixing bowl.

4. To the date mixture, add the oats, goji berries, cashews, coconut, chia seeds, and flaxseed meal; stir until well mixed (mixture will be very stiff).

5. Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax paper, or plastic wrap (lightly greased with coconut or vegetable oil) atop the bar mixture and use it to spread and flatten the mixture evenly in the pan; leave the paper or plastic wrap to cover. Refrigerate for at least 1 hour.

6. Using the liner, lift the mixture from the pan and transfer to a cutting board and cut into 16 bars or roll them with your hands into energy balls.



Tips for Making The Perfect Bar:
—Use raw, dehydrated coconut if possible
—Cardamom adds an exotic flavor to these bars, but you can skip it if it’s not already in your pantry. Consider adding an equal amount of ground ginger in its place.

Keeping it fresh:
Tightly wrap the bars individually in plastic wrap.
ROOM TEMP: 2 days
REFRIGERATOR: 1 week
FREEZER: 3 months in airtight container; thaw 1 hour

Number Of Servings:
Number Of Servings:
16
Preparation Time:
Preparation Time:
15 minutes prep, 10 min cleanup
Personal Notes:
Personal Notes:
I have tweaked this recipe a lot over the years. It's great to add whatever you happen to have on hand. I used to make little hand-rolled balls dipped in various things like coconut flakes, cocoa powder, seasame seeds or cinnamon sugar. They look really nice and they give a bunch of flavor and protein when you're on the go. I made these for Ari's daycare and the kids all liked them. To make the truffle-like things look extra special, I place them in a paper muffin cup so they each look special.

 

 

 

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