Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

How to Make Your Own Protein Bars

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Protein bars used to be more aimed for hikers who are on the go for long periods of time, or extreme athletes on the go. Now they are becoming more mainstream and used as snacks, and that’s okay, it’s just important to choose the right ones, and use them in the right way depending on your goals.

 

The protein and fibre in these bars, can help keep you full and satisfied if you need something quick to tie you over until your next meal. You can eat them on the go to help prevent you from getting too hangry…we all know how we can make bad decisions when we’re hangry (check out more snacks that can prevent you from getting to hangry here). These types of bars are also going to manage your blood sugars and energy levels much better than a sugary chocolate bar alone, where you get a spike and energy, and then a crash, whereas the protein and fibre in the energy bars will help delay digestion and help manage blood sugar and energy levels).

 

If you’re choosing a store bought protein bar it should ideally be: high in protein (10g or more), high in fibre (3g or more), low in calories (150-250 cals, depending on your goals and if you’re male or female), low in saturated fat (1.5g or less), low in sugar (around 10g or less), and low in total net carb (ideally 15-30g, again depending on your goals and if you’re male or female). If you get more vitamins and minerals in there such as calcium or iron, then that’s even more nutritional bang for your buck! You also want to consider your ingredients list for things like where your protein is coming from and the types of ingredients in the bar.

 

Now for the recipes! The best thing? None of them have to be baked, and all can be kept in the freezer, and taken on-the-go. 

 

Dark Chocolate Oatmeal No-Bake Energy Balls

 

Ingredients:

‌• 1 cup dry oats or oatmeal (gluten free, if needed)
‌• 1/3 cup dark chocolate chips (or regular, of preferred) 

• 1 cup peanut, almond, or any nut/seed butter (or nut butter alternative)

• 1/2 cup milled flax or chia seed

• 1/4 cup honey (or sweetener of choice, and amount of choice)

• 1 tsp vanilla 

• Optional: 2 tbsp of coconut oil

 

That's it! Mix, form into balls and enjoy. Best kept in the refrigerator or the freezer, and can be taken on the go!

 

Recipe courtesy of: Sustain Nutrition

 

Chocolate Espresso Protein Balls

 

Ingredients:

‌• 1 cup oats (gluten free, if needed)
‌• 2 Tbsp Chocolate Vega One Nutritional Shake
‌• ¼ cup chocolate chips
‌• 10 chopped dark chocolate covered espresso beans, OR, two tsp espresso coffee powder
‌• ½ cup almond butter
‌• ½ cup flaxseed meal
‌• 1 Tbsp chia seeds
‌• ⅓ cup maple syrup
‌• 1 tsp vanilla extract
‌• 1 pinch of salt

 

Directions:

  • Mix all ingredients together (By hand or stand mixer) in a bowl and then refrigerate for 20-45 minutes to set (optional).
    Remove and make into balls, with a small scooper or your hands.

  • Note: You can also roll these into toasted coconut flakes or raw cacao powder, and you can also press these into a pan, chill, and then cut into bars.

  • Place in an airtight container to refrigerate. Will last 5-7 days but most likely they will be long gone before that!

 

Recipe courtesy of: Vega

 

Lemon Coconut Energy Balls

 

Ingredients:

‌• 8 pitted Medjool dates
‌• ½ cup unsweetened applesauce
‌• Zest and juice of 1 large lemon
‌• ½ tsp vanilla extract
‌• ½ cup coconut flour
‌• 1 serving Vanilla Vega Protein & Greens, OR, Vanilla Vega One Nutritional Shake
‌• Pinch of salt
‌• 1-2 Tbsp almond milk, if needed
‌• Unsweetened shredded coconut (I used toasted coconut), for rolling

 

Directions:

  • Place dates, applesauce, lemon juice, lemon zest, and vanilla in a large food processor. Process until dates look nearly pureed and mixture is very-well combined.

  • Add coconut flour, protein powder, and salt. Process until mixture forms a smooth ball of “dough.” (If mixture looks too dry, add almond milk.)

  • Roll into 12 balls (or more).

  • Place about ½ cup coconut in a small bowl and roll balls in coconut, if desired. I rolled the balls in almond milk first to make coconut stick better. Store in an air-tight container in the refrigerator, or freezer. You can also press these into a pan, chill, and then cut into bars.

Recipe Courtesy of: Vega

 

Raw Hemp Chia Seed Bars

 

Ingredients:
‌• 3 1/2 cups oats (gluten-free, if needed)
• 1/2 cup Hemp Hearts
• 1/2 cup chia seeds
• 1/4 cup flaxseed meal
• 3/4 cups almonds (ground in tiny pieces), or almond meal
• 1/2 cup agave syrup, honey, or maple syrup
• 1/2 cup applesauce
• 3/4 cups almond or peanut butter
• 1/2 cup coconut oil (melted/liquid)
• 1 1/2 teaspoon vanilla extract

 

Directions: 

  • In a large bowl, mix all dry ingredients together (oats, hemp seeds, chia seeds, ground flax seed meal, ground almonds or almond meal).

  • In a medium sized bowl, mix all wet ingredients together (honey or other liquid sweetener, applesauce, almond butter, melted coconut oil and vanilla extract).

  • Take the wet ingredient mixture and combine in the large bowl with the dry ingredients and stir until well combined, using your hands if needed.

  • Put the mixture in an 8 x 8 glass baking dish and press the mixture firmly. Put in the refrigerator or freezer to chill or until the mixture is firm.bCut into even size bars or smaller sized squares.

  • Keep in refrigerator until ready to serve because they will get soft if left out at room temperature.

 

Recipe courtesy of: Manitoba Harvest Hemp Hearts

 

Enjoy!

 

Psst...I just wanted to let you know that I run a super affordable monthly Goal Crushing Coaching Program! This includes program guide (including strategies for success in reaching your wellness goals), meal guide, coaching sessions, plus SO MUCH MORE. PLUS, you will get access to the February program for only $20 instead of $60...so it's a win all around! 

 

Download a free meal planning starter kit here!

 

Felicia Newell is a Nutritionist, Dietitian, Food and Nutrition Expert, Health Coach, and a mom of 4 boys under 6! She is also the owner of Sustain Nutrition. Felicia wears many hats, and knows what it is like to try and live healthy in a busy world, where our environments aren't always supportive of making healthy choices. 

 

Life is busy, confusing at times, and full of contradictions, especially in the world of health and wellness. Felicia is passionate in helping others fight through the misinformation out there, and to navigate life and health, but most importantly, to enjoy the crap out of it while doing it. 

 

She has over 11 years of education and experience in Nutritional sciences. Between completing her Bachelor and Masters in Nutritional Sciences, working at a research centre, teaching university courses, years of nutrition counselling helping people crush their goals, and being a busy mom of 4 young boys, she has the passion, skills, education, and experience to help others reach their health and nutrition goals. 
 

For more about Felicia's services, visit here.

 

 

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