cooking class: raw superfood snacks!

I am no raw foodie… but I dabble in raw food prep because it is fun, and a good challenge, and sometimes raw foods are just what you need.  When I am pinched for time, I love me some Larabars– the raw, minimalist granola bars made from almonds, dates, walnuts, and fruits in various flavor combinations.  These lovely little bars are delicious, whole-food, easy snacks- and you can find them at most food stores- and they are pretty inexpensive.  But of all ‘convenience’ foods these have got to be the easiest damned things to make.  And so we did!

maca energy ball

In last week’s cooking class we mixed up nuts, dates, dried fruits, and raw superfoods to make four different kinds of Larabar-like goodies.  With only a food processor and a few minutes you too can make delicious home-made Larabars, in whatever flavor combination you love!  We made Hemp-Chia Protein Balls, Banana & Greens Balls, Maca Energy balls, and my personal favorite- and winner in the staff taste-tasting- Cacao & Cherry bars! Simply blend the ingredients into a food processor and press into bars or balls- the yield will vary depending on what shape you choose.  Some of the mixtures have less ‘stick’ than others, so experiement to find the best portable shape for you.  Or just replace miscellaneous dried fruits with dates in any recipe to increase the stickiness.  enjoy!

 

Hemp & Chia Protein Bars

crunchy sweet hemp & chia balls

¼ cup almonds
¼ cup walnuts
¼ cup hemp seeds
2 tbsp chia seeds
pinch salt
¼ cup dried apples
½ cup dried apricots
2 tbsp sesame tahini
1 tbsp coconut oil

1.   Add nuts, seeds, and salt into food processor.  Blend until very small chunks- much like the texture of sand.
2.   Add in the dried fruit and the liquid ingredients.  Blend again, until mixture begins to thicken and stick together inside.
3.   Check the texture of the mixture by pinching a bit between your fingers; if it is slightly sticky and keeps its shape, it is ready! Add more liquids if mixture is too dry.
4.   Pour into a bowl and then shape with your hands into balls (or press into a pan to flatten).

Banana & Greens Bars

1 cup almonds
¼ cup sunflower seeds
2 tbsp hemp seeds
pinch salt
3 tbsp greens powder (such as Amazing Grass, usually two packets)
½ cup dates, chopped and packed
½ cup dried banana, chopped
¼ cup almond butter
1 tbsp honey

1.   Add nuts, seeds, and salt into food processor.  Blend until very small chunks- much like the texture of sand.
2.   Add in the greens powder along with fruits, almond butter, and honey.  Blend again, until mixture begins to thicken and stick together inside.
3.   Check the texture of the mixture by pinching a bit between your fingers; if it is slightly sticky and keeps its shape, it is ready! Add more liquids if mixture is too dry.
4.   Pour into a bowl and then shape with your hands into balls (or press into a pan to flatten).

Maca Energy Balls

(see photo above!)

½ cup almonds
½ cup cashews
pinch salt
3 tbsp maca powder
3 tbsp raw cacao powder
1 tsp cinnamon
½ cup dates, chopped
¼ cup dried banana, chopped and packed
¼ cup raisins
1 tbsp olive oil
1 tbsp water (more for texture if necessary)

1.   Add nuts, seeds, and salt into food processor.  Blend until very small chunks- much like the texture of sand.
2.   Add in the maca, cacao powder, and cinnamon along with the dried fruits and the liquid ingredients.  Blend again, until mixture begins to thicken and stick together inside.
3.   Check the texture of the mixture by pinching a bit between your fingers; if it is slightly sticky and keeps its shape, it is ready! Add more liquids if mixture is too dry.
4.   Pour into a bowl and then shape with your hands into balls (or press into a pan to flatten). Top with a goji berry for cuteness.

Cacao & Cherry Bars

cacao & cherry bars with chocolate glaze... mmmmmm

1 cup almonds
¼ cup walnuts
½ cup raw cacao powder
pinch salt
½ cup dates
½ cup dried cherries
1 tsp cherry flavor (or vanilla extract)
1-2 tbsp maple syrup

chocolate glaze (optional)

2 tbsp coconut oil, liquefied
2 tsp maple syrup
1 tbsp raw cacao powder

1.   First make the chocolate glaze: mix the liquid (melted) coconut oil with the maple syrup and the cacao until smooth.  Set aside in a warm place until ready to use.
2.   Add nuts, seeds, and salt into food processor.  Blend until very small chunks- much like the texture of sand.
3.   Add in the cacao, dried fruits, and the liquids.  Blend again, until mixture begins to thicken and stick together inside.
4.   Check the texture of the mixture by pinching a bit between your fingers; if it is slightly sticky and keeps its shape, it is ready! Add more liquids if mixture is too dry.
5.   Pour into a bowl and then shape with your hands into balls (or press into a pan to flatten).  Sprinkle or pour chocolate glaze onto bars. Refrigerate to set the glaze. Devour!

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One thought on “cooking class: raw superfood snacks!

  1. Pingback: Raw Desserts 101: Raw Chocolate Peppermint Brownie Recipe - Vibrant Wellness Journal

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