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This recipe comes from one of the lovely CrossFit girls at my box – advice on where cheapest to buy ingredients (in U.K.) at bottom.  I have also added the calories and macros at the bottom.

Ingredients

  • 2 ½ cups of dried dates
  • 2 cups of cashews
  • Zest of 1 orange
  • 3 tablespoons of grated cacao ( or use about 4 tablespoon of unsweetened cocoa powder – most brands are unsweetened)
  • 2 cups of whole almonds – skins on
  • Approx ½ 248ml jar of coconut oil
  • 1 jar of meridian cashew nut butter    gnc/Holland and Barrett/Tesco/Waitrose  – I always use virgin or extra virgin
  • 2 tablespoons of runny honey/ agave
  • ½ cup of shredded coconut.

You will need a food processor as a blender won’t chop the nuts well enough.

It was recommended to use a 8” baking tray, I didn’t have one so used a larger tray, it just means they aren’t as tall.

Line the tray with grease proof paper.

Date Layer

  • 2 cups of dried dates
  • 2 cups of cashews
  • Zest of 1 orange
  • 3 tablespoons of grate cacao ( or use about 4 tablespoon of unsweetened cocoa powder – most brands are unsweetened)

Process everything together in a food processor – it will depend of the capacity of your processor mine is quite small so I tend to do this in batches of 4. You should be left with a mixture that looks crumbly but squidgy together when you squeeze some between your fingers – sometimes depending on the amount of moisture in the dates the mixture forms a ball –this is fine too.

Tip the mixture into a 8 inch square cake pan/ brownie tray and then press it all down firmly into the base, you can do this with the back of a spoon or lay some Clingfilm or greaseproof over the top and press with your fingers – you need to make sure the mixture is evenly spread and compacted down as much as possible

homemade protein bars

Nuts layer

  • 2 cups of whole almonds – skins on
  • ½ cup of dried dates
  • Approx ½ 248ml jar of coconut oil
  • 1 jar of meridian cashew nut butter    gnc/Holland and Barrett/Tesco/Waitrose  – I always use virgin or extra virgin
  • 2 tablespoons of runny honey/ agave
  • ½ cup of shredded coconut.

In a food processor blitz the almonds and dates until they are in small pieces – depending on taste – not too much or you’ ll end up with ground almonds.

In a large sauce pan melt the coconut oil, cashew butter and honey together and stir to combine, tip in the almonds and shredded coconut and mix well, it the mixture looks a little loose add a little more shredded coconut until it thickens slightly.

Tip this mixture on top of the date mixture spread it out and leave in the fridge to set for a couple of hours.

Homemade paleo protein bar

Chop up and eat.  Also nice if warmed slightly in the microwave for a few seconds so it goes melty – eat with a spoon.

Protein Bars recipe

Feel free to play around with the ingredients – you can replace the nuts with any type you  like or a mixture – leave the cocoa and orange zest out of the date mixture and try adding different spices instead like ginger or cinnamon. Use different flavour nut butters… add flax instead of coconut for added omega 3’s – or add pumpkin seeds or dried fruit ….again in place of the coconut

If you make this on a regular basis the ingredient can be quite expensive so here’s the cheapest places to buy from

Cheapest place to buy dates – I always stock up in Asda they do big pouches of whole pitted dates in the baking section for about £1.20

Cheapest place to buy Almonds and Cashews – Aldi and Lidl both do really amazing quality nuts the almonds are only £1.20 a bag . They both stock cashew nuts but for some reasons Aldi always seem to run out and Lidl often do too. Lidl also do amazing Walnut/Pecans and Brazils.

Otherwise Tesco do big jumbo bags of almonds and cashew nuts for about £6 per bag – they are in the Asian food section near the big sacks of basmati and should last you a while.

Clean protein bar recipe

I worked out the calorie and macros of the tray, and roughly 1 (if cut into about 32 bars)

This is a rough guide, as was depending on myFitnessPal getting it right

  Tray 1 bar
Calories 6074 190
Total Fat (g) 424 13
Total Carbs (g) 430 13
Total Protein (g) 130 4

Calroies protein bars

 

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