I’ve been bad. I’ve been keeping a secret from you.
Or more, withholding one of my favorite recipes of all time.
The recipe is for nut bars that are out of this world delicious and incredibly nutritious.
They are high (healthy) fat, high fiber, gluten free, low carb, suga free, and the portion size is awesome.
The inspiration came from my obsession with Kind Bars. Unfortunately, my wallet is not so obsessed with them. The tanned hide actually cringes as I remove a 10 dollar bill for a measly 5 bars.
My favorite flavor is the Almond Walnut Macadamia protein plus bar. It has hints of vanilla and extra protein. May I present…
Positively Nutty Bars!
Recipe: Makes ~5 bars
1/4 cup cashews, roasted
1/4 cup peanuts, roasted
3 tbsp almond flour
1 tbsp pecans, chopped
3 tbsp puffed kamut
2 tbsp ground flax
1 tbsp shredded coconut
1 tsp sunflower seeds
1 tsp wheat germ (sub flax to keep them gluten free)
Wet ingredients -
2 egg whites
1 tbsp tahini
30 drops NuNaturals vanilla stevia, or to taste
optional: 1/8 tsp vanilla bean scrapings
About substitutions: Obviously there are a lot of ingredients, but that is because I wanted them to have a bit of everything, not out of necessity. Feel free to sub in and out different types of nuts for endless flavor combinations. If you don’t have stevia, you can use a bit of honey or maple syrup and a few drops of vanilla extract. If you don’t have almond flour, you can make it in the blender or food processor, or just use whole or chopped almonds. Substitutions should be okay as long as when you add the wet ingredients it can all be held together and is not too dry and not too wet. You want to be able to spread it in a baking sheet.
Directions: Preheat the oven to 375 degrees. Combine the dry ingredients in a bowl and mix. Combine the wet ingredients in another bowl and mix until homogenous. Pour the wet into the dry and mix until combined. Spread into a greased baking sheet (that has walls) so that the batter is about as thick as your finger nail. Bake for 7-8 minutes. Let cool and slice and enjoy! Store in the fridge or freezer.
Pecans * contains vitamin E, calcium, magnesium, potassium, zinc, protein and fiber! The fat in pecans is 90% monounsaturated and 70% monounsaturated (the good kind). Vitamin E is a potent antioxidant. Studies have shown that pecans can lower cholesterol and thus are heart healthy! They also have been linked to reduced risk of breast cancer and weight loss.
Peanuts * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.
Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your bars. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!
Cashews * may help prevent gall stones and are a prime source of copper, tryptophan, magnesium, and phosphorous. Low copper intake can lead to anemia, osteoporosis, elevated LDL cholesterol (bad), and join problems. Inadequate magnesium can lead to muscle cramps (the kind that wake you up at night in agony), headaches, high blood pressure, and fatigue. While obviously high in fat, most of it is monounsaturated and may help lower triglyceride levels and reduce risk of cardiovascular disease.
Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.
Kamut puffs * a gluten free grain that has calcium, riboflavin, thiamin, niacin and iron!