It can be hard to get enough protein in every day. These bars help you hit the mark, in a really tasty way.
Incorporating these powerhouse ingredients into one protein bar ensures you're fueling your body with the very best. So, the next time you're reaching for a snack (or dessert), make it this health-boosting protein bar. Your taste buds, and more importantly, your body, will thank you.
Choosing the healthiest versions of each ingredient requires a bit of label-reading, knowledge about the source, and understanding of the processing methods. Let's break down how to select the best versions of the ingredients for your protein bar:
Olive Oil: Often touted as the heart of the Mediterranean diet, olive oil is a fantastic source of monounsaturated fats. These healthy fats are associated with improved heart health, offering a potent combination of antioxidants and cholesterol-regulating properties. Not all olive oil is created equal, however.
Type: Extra Virgin Olive Oil (EVOO) is the highest quality. It's made by cold pressing olives without the use of chemicals or excessive heat, ensuring the preservation of nutrients and antioxidants.
Origin: Look for brands that offer a clear origin or certification. This ensures that the oil isn’t adulterated with cheaper, lower-quality oils.
Color: EVOO is typically a vibrant green color, indicating good quality, but color can vary based on the olive variety.
Storage: It should be in a dark glass bottle to protect it from light, which can degrade the oil.
Honey: Beyond its natural sweetness, honey is a reservoir of antioxidants. These compounds can combat inflammation and also give honey its unique antibacterial properties, making it more than just a sweet treat.
Raw and Unfiltered: This means it hasn’t been heated to a high temperature (which can kill beneficial enzymes) or overly processed.
Source: Local honey is often fresher and might offer additional health benefits related to local allergens.
Consistency: Raw honey tends to crystallize over time, resulting in a thick, grainy texture. This is a sign of minimal processing. Crystallization does not mean that the honey has gone bad, just gently warm it to make it easier to mix.
Nut Butter: From healthy fats and fiber to a suite of essential vitamins and minerals like magnesium and vitamin E, nut butter ensures your snack is as nourishing as it is tasty.
Ingredients: Ideally, the ingredient list should just be the nut and maybe a touch of salt. Avoid brands with added sugars, hydrogenated oils, or unnecessary additives.
Roasting: Raw or lightly roasted varieties typically retain more nutrients.
Texture: Natural nut butters might separate, with oils at the top. This is natural and just requires stirring.
Chocolate: When you bite into the rich chocolatey layer of the bar, remember it’s not just about indulgence. Especially if it's dark chocolate, you're consuming flavanols that can support heart health and antioxidants that fight against cellular damage.
Cocoa Content: The higher the cocoa content, the more antioxidants and fewer sugars. Ideally, aim for 70% cocoa or higher.
Ingredients: Avoid chocolates with a long list of additives. Pure dark chocolate should contain cocoa mass, cocoa butter, and possibly sugar.
Processing: Look for brands that don’t use alkali (a process known as "Dutching") to treat their cocoa, as it can reduce antioxidant content.
Whey Protein Powder: The star of the show! Whey protein supports muscle growth, aids in post-exercise recovery, and can even help keep those hunger pangs at bay. Plus, it's a fantastic source of essential amino acids, ensuring your body gets the building blocks it needs. If you (or your body) don't like whey protein powder (I use this one), some other good options are egg white protein (like this one), or bone broth protein (like this one). If you want plant powered protein, I recommend hemp protein.
Type: Whey protein isolate has a higher protein content and less fat and lactose than whey protein concentrate. Animal sources of protein are also best absorbed by our bodies, whey being one of the most accessible and best tasting animal sources.
Ingredients: Aim for minimal ingredients. Avoid powders with a long list of additives, artificial sweeteners, or fillers.
Grass-fed: If possible, choose protein powders from grass-fed cows, or even better - goats. This ensures higher quality and possibly better nutrient content.
Third-party testing: Ensure the brand tests for contaminants and heavy metals.
*When in doubt, reading reviews, checking certifications, and even reaching out to the brand can provide additional clarity. Remember, investing in high-quality ingredients not only elevates the health benefits of your snack but also ensures a better flavor profile.
Incorporating these powerhouse ingredients into one protein bar ensures you're fueling your body with the very best. So, the next time you're reaching for a snack, make it this health-boosting protein bar. Your taste buds, and more importantly, your body, will thank you. Protein Nourish Bars
Servings: 20 Prep Time: 15 mins
Ingredients:
2 c nut or seed butter
3 Tbsp Extra Virgin Olive Oil
3 Tbsp raw honey
150 g plain protein powder
100 g chocolate (unsweetened)
Directions:
Combine all ingredients except chocolate.
Mix well Transfer to a baking sheet or pan, and press to form an even surface
Melt the chocolate in a double-boiler
Coat the bars with the melted chocolate
Refrigerate until the chocolate is set.
Cut into bars once cooled
Approximate Nutrition Facts (per 1 serving):
Comments