By Chef: Tess Masters
Posted: January 13, 2013
An energy bar made of dates, walnuts, cranberries, flax, and hemp seed.
- 1 cup fresh or soaked dried dates
- 1⁄4 cup raw walnuts
- 1⁄4 cup fresh or frozen cranberries
- 1⁄4 cup ground flaxseed
- 1⁄4 cup hemp protein
- 1 Tbsp coconut palm sugar
- 1⁄4 cup unhulled hemp seeds
- Sea salt to taste
- 1⁄2 cup sprouted or cooked buckwheat (optional)
- 1⁄4 cup chopped walnuts
- 1⁄2 cup frozen cranberries
In your food processor, process all ingredients except the buckwheat, second lot of walnuts and cranberries until desired texture is reached. If you would rather a bar with more crunch process for less time. Generally, if I’m making the bars specifically to be eaten during physical activity, such as long training rides, I’ll blend the mixture until it is smooth, as this will reduce the amount of chewing required. However, for variety, I’ll also be sure to make a few batches at the same time that are crunchier, to eat as a regular snack.
Once the ingredients are well blended, knead in the buckwheat, walnuts, and cranberries into the mixture by hand, or pulse a couple of times to get a nice rustic finish.
Put on a clean surface and either roll into balls, or shape into bars.
To share into balls: use a tablespoon or your hands to scoop the mixture (however much you like to make one ball) and roll between the palms of your hands.
To shape as bars, flatten the mixture onto a clean surface with your hands. Place plastic wrap over the top, then, with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars. Alternatively, form mixture into a brick, then cut as though slicing bread. OR I pressed the mixture into a baking dish lined with parchment paper, place in the fridge for about 5 hours and then sliced into bars. This worked better for me, because as the bars dry they become easier to handle and slice.
Makes about a dozen 1 3⁄4 oz bars.
Store in the fridge in a sealed glass container.
Takes 10 minutes to make.