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raw energy/protein bars - recipes

PostPosted: May 4th, 2019, 10:34 am
by Herbidacious
You know like Naked, Larabars etc.

They are rather expensive to buy, and I suspect rather expensive to make, but I fancy having a go.

Anyone got any recipes they've tried? (I've seen a few on line, but would like recommendations if possible.)

Re: raw energy/protien bars - recipes

PostPosted: May 7th, 2019, 8:08 pm
by StokeySue
I don’t really use them, if I want to stash a couple for travelling I tend to buy Ollybars, but I’m told the Lidl copy of Naked is good

Re: raw energy/protien bars - recipes

PostPosted: May 8th, 2019, 7:57 am
by suffolk
StokeySue wrote:I don’t really use them, if I want to stash a couple for travelling I tend to buy Ollybars, but I’m told the Lidl copy of Naked is good


Yes ... DD gets those for days when she’s working as a gardener ... says they keep her going. :D

Re: raw energy/protien bars - recipes

PostPosted: May 8th, 2019, 8:40 am
by earthmaiden
I tend to find them too moreish and want to eat more than I should so steer clear! There's a recipe for a 'Morning Tea Slice' (an Australian name if ever there was one!) in HFW's 'Light & Easy book. I like all the recipes I've tried from the book.

100g Millet flakes
75g whole skin on almonds
175g unsulphured dried apricots
200g pitted dates (chopped)
100g dried apple
50g raisins
2 dried figs with tough ends cut off
Freshly grated nutmeg (optional)
1/4-1/2 tsp ground cinnamon (optional)
Finely grated zest from 1 orange and juice from about half the fruit.

Line a 19-20cm square tin with baking parchment.
Add all ingredients except the juice into the bowl of a food processor and pulse until well chopped and combined (stop to scrape sides during process). Slowly add the juice, pulsing until a stiff, chunky paste.
Press mixture into the prepared tin, smooth the top and refrigerate at least 3-4 hrs. Slice into bars. Store in fridge. They will keep well for a couple of weeks.

I agree, it is probably cheaper to buy bars from Lidl!

Re: raw energy/protien bars - recipes

PostPosted: May 8th, 2019, 9:57 am
by Herbidacious
Thank you! Yes they are moreish.

Re: raw energy/protien bars - recipes

PostPosted: May 8th, 2019, 10:07 am
by Herbidacious
just spotted my typo in the title :oops:

Re: raw energy/protien bars - recipes

PostPosted: May 8th, 2019, 12:25 pm
by scullion
I'm pretty sure I made something of that ilk, from a book of recipes for sports people, when my young were training. I'll have a hunt for the book when I get home.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 11:20 am
by Herbidacious
Thanks. I also found a youtube video for chocolate orange ones that I am going to try and make.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 2:25 pm
by Suelle
I've passed this recipe on to people wanting to make their own cereal bars, several times, although I haven't tried it myself.

270g apple sauce (from jar or tin)
115g ready to eat dried apricots, chopped
115g raisins
50g Demerara or raw sugar
50g sunflower seeds
25g sesame seeds
25g pumpkin seeds
75g rolled oats
75g wholemeal SR flour
50g desiccated coconut
2 eggs

20cm (8") square brownie pan, lined with parchment. Oven to 200C.

Put the apple sauce into a large bowl and mix in the fruit, sugar and seeds.
Add the rest of the ingredients and stir gently until evenly combined
Spread in the baking tin in an even layer and bake for 25 minutes, or until golden and just firm to the touch.
Cool in the tin, then cut into 12 bars.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 2:46 pm
by KC2
That looks like a really good recipe Suelle, have any of the people you passed it on to every told you how they worked out?

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 3:08 pm
by Herbidacious
Apart form the coconut :sprout: :D

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 3:26 pm
by Suelle
KC2 wrote:That looks like a really good recipe Suelle, have any of the people you passed it on to every told you how they worked out?


Unfortunately not!

Herbi- you could probably just increase the oats to replace the coconut - they are similarly absorbent in baking.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 3:54 pm
by Seatallan
I have a Farmhouse Kitchen recipe for sesame & honey flapjacks which is very similar. They also contain 'desecrated coconut' but you really can't taste it and they're delicious... :chops:

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 6:34 pm
by earthmaiden
They look lovely Suelle. Herbi said originally she wanted raw ones I thought but baked have more scope to be tasty IMO!

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 9:12 pm
by Suelle
earthmaiden wrote:They look lovely Suelle. Herbi said originally she wanted raw ones I thought but baked have more scope to be tasty IMO!


You're correct - she did.

I haven't really got onto the 'raw' bandwagon - I don't really believe that the sort of ingredients used are healthier just because they're raw, but I realise a lot of people do.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 9:31 pm
by Herbidacious
Neither do I Suelle. I bought some originally for my mother - they are easier for her to eat than some cereal bars - she worries about her almost 90 year old teeth. I tried and liked them myself, and thought I would try replicating them. The lemon ones I made had only 5 ingredients in them which has some appeal. Obviously no preservatives when home made. No added sugar (but I am not sure that's a bonus given how sweet dates are.) They are also high protein. And, should I decide to take some into work, vegan and gluten free, for those who require this.

Re: raw energy/protien bars - recipes

PostPosted: May 9th, 2019, 9:54 pm
by Suelle
Some cereal bars are very crunchy - I can understand your mother worrying about her teeth! :)

Re: raw energy/protien bars - recipes

PostPosted: May 26th, 2019, 12:11 am
by scullion
better late than never...
all the recipe in my book seem to have coconut in but here goes;

chewy fruit fingers

90g raisins or sultanas,
90g dried apricots or peaches,
90g stoned dates,
45g ground almonds or hazelnuts,
45-90g dislocated coconut.

in a food processor grind all the fruit to a pulp,
in a bowl combine fruit nuts and half the coconut - add more if it's very sticky, a little at a time until you can handle it cleanly.
spoon into a baking tray and press out, firmly and evenly, into a square about 1cm thick.
dip blade of a sharp, small knife into v. hot water and cut flattened mix into pieces about 1cmx5cm.
don't separate pieces. place cut mixture in fridge and leave to firm for about an hour.
wrap pieces and store in cool place
per 40g serving = 580kj (140cal), carbohydrate 16g, fat 8g, protein 2g

i imagine you could up the protein by substituting more nut for some of the fruit and possibly all of the coconut.
if you look on the nakd website they give the percentages of the fruit and nut in their bars so i recon you could replicate those if you wanted.

in my book there's a recipe for 'banana truffles' - another no cook fruit/nut combo - and a recipe for energy bars (which are cooked) - they all have dislocated coconut in.
if you want those recipes, too, i'm happy to copy them out.

Re: raw energy/protien bars - recipes

PostPosted: May 26th, 2019, 8:53 am
by Herbidacious
Thanks Scully. But coconut... :o
I think fiddling about could be frustrating? The mixture has to hold together, although I suppose more nuts would make it hold together more?
I bought a big box of dates in the Turkish shop and some cashews (which were not as cheaper as I thought they would be) so when I shound more hygienic (less coughing - I want to take some into work) I shall try again.
I need to source some cheaper dried cherries/apricots etc.

Re: raw energy/protien bars - recipes

PostPosted: May 28th, 2019, 5:01 pm
by KC2
The latest BBC Recipe Collection is for "healthy snacks" https://www.bbc.com/food/collections/healthy_snacks ...not sure about the healthiness of some of them!
But I thought these looked quite interesting: https://www.bbc.com/food/recipes/nut-fr ... _and_32952

I'm not sure I can imagine what they'd taste like but I might be tempted to give them a try. If I do I'll report back!

Re: raw energy/protein bars - recipes

PostPosted: May 28th, 2019, 6:34 pm
by Herbidacious
Interesting... :)

Re: raw energy/protein bars - recipes

PostPosted: May 29th, 2019, 2:52 pm
by scullion
there's a long list of (usually no cook) energy/protein ball links here if you're interested in those.

Re: raw energy/protein bars - recipes

PostPosted: May 29th, 2019, 3:38 pm
by Herbidacious
Thanks. I have gone off the boil a bit as trying (and failing) to lose wait, but will come back to this 'project'.