These bars use the banana and nut base from the Amaranth Hemp Protein Poppers recipe. They are a delicious, protein-filled bar to keep with you in your kitchen, office, handbag or car so when hunger hits, you have a healthy option ready for you. You can individually wrap them in parchment paper and store them in an airtight container in your fridge or freezer. They are also a great post-workout snack.
There are three ways to prepare these bars.
The ingredients preparation below is the same for all, the differences listed here are finishing your bars either raw/frozen, raw/dehydrated or baked.
1. Raw/Frozen: you can prepare your bars without using the oven (which keeps beneficial enzymes alive) and without the dehydrator. Just prepare according to steps below and store your bars wrapped in the freezer. Remove and eat once thawed and “bite-able.” Great for a softer bar that will be eaten within 20mins-1hr once removed from freezer.
2. Raw/Dehydrated: you can dehydrate your bars—which keeps beneficial enzymes alive—and store them in an airtight glass container in the refrigerator, freezer or pantry. Dehydrating will dry out your bars to a more familiar, “bar” consistency. Great for snacks that can be eaten anytime. Pack them for flights, roadtrips, work, etc.. Since the water is removed by the dehydrator, the shelf life and form of your bars is pretty reliable. Store in the pantry, fridge (best) or freezer.
3. Baked: You can bake your bars in a glass dish or on a parchment lined cookie sheet in the oven at 200°F until they “set.” Bake them to your liking—either softer or crispier. Just check on them every 10 minutes up to 40 minutes. Let cool completely before cutting, the sweeteners will need to harden. This prep is also great for snacks that can be eaten anytime. Pack them for flights, roadtrips, work, etc.. Store in the pantry, fridge (best) or freezer.
Makes: approx: 10bars | Preparation Time: 30mins | Optional Dehydration Time: 6-8hrs
Try to buy everything organic. Here’s why.
Preferably all nuts and the sunflower seeds (except the hemp seeds) have been previously soaked and dehydrated. This recipe will work with soaked, non-dehydrated nuts, but know that the texture will be less crunchy. You can always use raw unsoaked nuts too, but the enzyme inhibitors will still be on the nuts if they are not soaked and they make digestion and assimilation difficult for most people. Baking makes assimilation a bit easier, but soaking is optimal.
1/4 cup raw sunflower seeds, soaked and dehydrated
1/4 cup raw pecans, soaked and dehydrated
1/4 cup raw almonds, soaked and dehydrated
1/4 tsp sea salt
1/2 organic banana
2 tbsp grade B maple syrup (optional, but not necessary, for extra sweetness. You can substitute brown rice syrup, raw yacon syrup or raw honey to taste)
2 soaked Medjool dates, pitted
1/4 cup organic hemp seeds
Let’s Get Started:
Place sunflower seeds, pecans, almonds and salt in the food processor and pulse until chopped (below right). Don’t over process, you want to maintain chunks of nuts. Place nut mix in a large bowl and set aside.
In your blender, place banana, dates (and maple syrup if using) and blend until smooth.
Pour paste into the large bowl with the nuts and mix well. Fold in your hemp seeds.
If you would like to dehydrate your bars, spoon mixture onto the teflex sheet of your dehydrator tray and dehydrate for 4 hrs, then flip and dehydrate for 2-4 more hours. Remove when the consistency is to your liking.
If you will not be using the dehydrator for your bars, cut parchment paper into sheets (I’m using 6″ x 8″ below). Spoon some bar mixture onto the bottom of a sheet of parchment and shape into a bar leaving about 1″ of paper on all sides.
Fold over left and right sides of parchment onto your bar, then fold up bottom and roll upwards until your bar is wrapped.
Continue until you have all of your bars wrapped. Place in an airtight glass jar and store in the fridge or freezer until ready to eat. Let thaw for at least 10 minutes before eating if you are using the freezer.