Most people lead busy lives and end up eating packaged convenience foods more often than we like. Energy bars are packed with vitamins, minerals and macronutrients. The store bought ones may contain a lot of sugar and other unhealthy substitutes. However, if you can make your own bars, then you know exactly what goes into these delicious DIY bars. It’s just the fuel your body needs when you feel tired or have trouble focusing.
The antioxidants, fibre, protein and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of various medical conditions and help your body to process calories more effectively.
The ingredients used to make these bars are a powerhouse of antioxidants. Cocoa, dark chocolate, coconut nectar, banana chips and almonds are all included in these nutritious bars. They don’t take much time to make if you’re using canned beans. Since this option wasn’t available for me, I soaked the beans overnight and cooked them. I still found it very easy to make. Just blend all the ingredients and shape into bars. They store very well in the fridge. I kept mine for up to three weeks, though it’s best to wrap them individually. This recipe has been adapted from http://www.livestrong.com.
PREP: 30 minutes (If you have to cook the beans)
11/2 cups cooked black beans
3/4 cup natural banana chips
1/2 cup unsweetened cocoa powder
1/3 cup raisins
2 tsp pure vanilla extract
1/2 cup coconut nectar
1/4 cup oatmeal
1/4 cup ground flaxseed
1/2 cup dark chocolate chips
1/2 cup almonds, chopped finely
2 tbsp almond meal
Sprinkle the almond meal over the bottom of a 9×9 inch cake pan.
Drain and rinse the beans if you’re using canned beans. Otherwise, soak the beans overnight and drain the water. Rinse and boil in fresh water until they are completely cooked.
Blend the oats until fine,
Blend beans, banana chips, cocoa powder, raisins, vanilla and coconut nectar in a food processor until smooth. Add the oatmeal, chocolate chips and flaxseed and process until the mixture is blended and forms a dough. Add the chopped almonds and mix well. Press the mixture on the cake pan and chill for two hours until firm.
Cut into 12 bars and wrap each bar individually in waxed paper. Refrigerate in a closed container for up to 2-3 weeks or freeze up to a month.