Benefit Bar or Balls
RSF GF DF V
A friend of mine is an avid outdoors adventurer and most weekends she’s leading treks across a wilderness somewhere in the great outdoors. One day after a discussion on wanting a nutrient dense, energy sustaining bar that was easy to eat and had ingredients that would last well in the backpack for days, I began creating these bars to fulfil that purpose.
They have been well tested now and a winner with many outdoor adventures. I would also recommend them for the office draw when you need an energising, nutritious snack. The good fats and protein are filling and offer fuel, while the vitamins and minerals are put to good use in the body.
In the food processor pulse the below nuts and seeds together but keep them a little chunky, remove and place into a large bowl.
½ cup almonds
½ cup cashews – you can swap out cashews for walnuts for a change
½ cup pumpkin seeds
½ cup sunflower seeds
Now add to that bowl the below ingredients and stir to fully combine before setting aside.
½ cup popped amaranth
½ cup desiccated coconut
¼ cup chia seeds
¼ cup ground flaxseeds
1 ½ tsp vanilla bean powder
1 tsp cinnamon
3 Tbsp raw cacao powder
½ cup cranberries - chopped finely
½ cup chopped dried apricots - chopped finely
2 – 3 tbsp cocoa nibs* Optional
Now place the below ingredients into the food processor and pulse until everything is smooth and creamy.
Spoon out into the bowl of dry ingredients until fully combined.
15 medjool dates
½ cups coconut oil - still in a solid state
2 tbsp coconut nectar or rice malt syrup.
For the Bar turn out into a small baking tin lined with baking paper and push the mixture down until packed hard and store in the fridge. Cut into bars when ready to use.
For the Balls roll them in coconut and store in fridge until ready for use also.