TV Tuesday #16 – 5 Minute 4 Ingredient Raw Power Bars (DF, GF, Sugar Free, Vegan)

What’s the number 1 reason most people give for not eating healthy?

Not enough time.

What’s the second reason?

It’s expensive.

What if you had one recipe that took 5 minutes to make (seriously, no hyperbole here), had super cost effective ingredients, and was nutritionally dense? What if that recipe was so flexible that the ingredients could be subbed in and out to accommodate available ingredients, allergies and budgets?

Well that sounds like magic. Let me show you how to make it in under 5 minutes…

While this recipe isn’t one you can eat at every meal nor will it solve all healthy eating problems, it does solve the snack problem in a pinch. Sure they’ll be some people who don’t like chocolate (what’s wrong with you?), sure some will be allergic to nuts, but, for the most part, this recipe should satisfy at least 90% of you. I hope you’ll try it and in turn I hope to put sugary store bought snack bars/granola bars out of business.

Ok, that would be an exaggeration and I don’t want to put anyone out of business, but if it keeps one person from buying them, I’m happy.

Are you new to whole foods? Eat lots of sugar? Transitioning to natural sweeteners? Add a little honey, maple syrup, stevia extract or coconut/palm sugar to sweeten things up to your liking. It will be sweet but still better than all the other junk found in store bought bars.

5 Minute 4 Ingredient Raw Power Bars

• 10 dates, pitted
• 1 1/2 cups nuts (I used walnuts)
• 1/4 cup cocoa powder (raw cacao is best nutritionally, but expensive)
• 1/4 cup coconut oil

Put the nuts in a food processor and blend until crumbly like fresh bread crumbs. Add the remaining ingredients and blend until it begins to clump together. Scrape down the sides if necessary and repeat. Line a loaf pan with plastic wrap, parchment paper or wax paper. Press the mixture firmly into the pan, either with a wet hand or your hand wrapped in plastic wrap or a plastic baggie works best. Allow to cool in refrigerator to set.

In a hurry? Use the freezer. In a bigger hurry? Roll 2 Tbsp worth of mixture into a ball and eat. Repeat.

Now for substitutions, allergies, and budget friendly stuff.

Sub in 1 cup dried apricots, raisins or prunes for the dates. You’ll need to add a little honey since these are not as sweet as dates.

Allergy to nuts? Add seeds. Allergy to seeds and nuts? Use shredded coconut?

Don’t like chocolate? Use half a banana to add flavor.

Coconut oil too expensive? Use 2-3 Tbsp of nut butter like peanut butter or almond butter. Allergic to nuts? Use seed butter such as sunflower seed butter.

Bulk these babies up with dark chocolate chips, cranberries or seeds. Experiment and come up with a new flavor every time!

What are your favorite protein bar ingredients? Let me know in the comments!

I’m sharing this with Mangia Monday, Monday Mania, My Meatless Monday, Slightly Indulgent Tuesdays, Tasty Tuesday, Fat Tuesday, This Chick Cooks, Cast Party Wednesday, Allergy Free Wednesday, The Tasty Alternative, What’s Cooking Wednesday, Real Food Wednesday, Simple Lives Thursday, Full Plate Thursday, Freaky Friday, Fight Back Friday, and Foodie Friday.