endurance

Bonk Bars

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I have to admit that I have a big time soft spot for my Bonk Bars.
They were one of my first original recipes that people were really excited about. On top of that, the honest-to-gosh-golly-goodness truth is that I just LOVE them SO much. They are my absolute favourite bar to have hanging around when I’m training for a distance run, rehearsing like mad for a dance show, or just being the busy body, high-functioning human that I am. They are THE perfect afternoon slump, pick-me-up bar with all those great combinations that we love so much: macronutrient balance, nutrient-density, and total flavour jam!

These bars were inspired by a good friend who is hypoglycemic and tends to “bonk” (have a blood sugar crash inducing fits of rage and/or extreme grumpiness) if he doesn’t eat good food regularly.  Loaded with blood-sugar stabilizing fiber (dates), fats (coconut oil & chia), proteins (nuts & seeds), complex carbs (oats), and natural sweetness, these are fool-proof bars for active people, athletes, teenagers, regular “bonkers”, and sweet-treat lovers everywhere. Easy to throw together and incredibly satisfying, these will keep well for weeks in the fridge (I dare you to try) and freeze well too!
Stay grump-free.
Look out for your friends.
Prevent “Bonking”.

Print

Bonk Bars

Prep Time: 20 minutes

Total Time: 20 minutes

Category: Snack, Healthy Treat, Power Snack

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian, Raw

Yield: 16 bars

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Ingredients

  • 1 cup medjool dates

  • 1 cup almond butter

  • 1 cup oats

  • 3 Tbsp coconut oil, melted

  • ¼ cup sunflower seeds

  • ¼ cup sesame seeds

  • ¼ cup pumpkin seeds

  • ¼ cup shredded coconut

  • 3 Tbsp chia seeds

  • 1/4 tsp salt

  • 1/4 cup raisins

  • 1/4 cup chocolate chips

  • ¼ cup goji berries (mulberries/golden berries)

Instructions

  1. Soak dates in boiled water until soft (about 7-10 minutes).

  2. In food processor, combine dates and almond butter until smooth. Add oats and coconut oil and pulse until roughly combined. Transfer mixture to a large bowl.

  3. Add all remaining ingredients and combine.

  4. Pour into a lined 8 x 8 square pan and press down with wet hands until evenly distributed and smooth.

  5. Refrigerate for at least 1 hour before cutting into squares. Store in fridge.


If you try these Bars and love them (or not), let me know how they worked out for you!!

Love these? Want more recipes like this? Check these out:
Sesame Chocolate Power Balls

The Ultimate Cookie

Sesame Chocolate Power Balls

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These little babies were inspired by the need for more protein packed lunchbox snackeroos for the little kiddos who can’t pack nuts in their lunches due to school specifications. I came up with these easily, as they’re super quick to whip together, they contain staple ingredients that live in my kitchen, and I love love love the combo of sesame and chocolate: salty-sweet-earthy deliciousness!

Designed with the littles in mind, these are full of protein, beneficial fats, fibre, calcium, magnesium, and immune boosting antioxidants, they are perfect for an afternoon boost without the blood sugar crash of refined sugar. They are not to be reserved just for your kids though, so hide a couple in the back of the fridge and try them out mid-afternoon when you’re feeling sluggish and unfocused, they are sure to satisfy in many ways! Enjoy!!

Sesame Chocolate Power Balls

Yield: 12 - 16 Balls

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Ingredients

  • 1 c dates, soaked in hot water for 10 minutes

  • 1/2 cup raw tahini

  • 1/4 cup hemp hearts

  • 1/2 tsp salt

  • 1/2 cup cacao powder

  • 1/4 cup dried cranberries

  • 1/3 cup toasted sesame seeds

Instructions

  1. Toast sesame seeds in a hot, dry, frying pan over medium heat until lightly brown. Remove from heat and empty onto a small plate and set aside.

  2. In a food processor, combine soaked dates, tahini, hemp hearts, salt, and cacao. Blend until smooth and well combined.

  3. Add dried cranberries to processor and pulse a few times until they are incorporated, but not blended.

  4. Using clean hands, roll 1-2 tbsp of mixture in your hands until a smooth ball is formed. Roll each ball in toasted sesame seeds until completely coated (or just coat half). Place onto a cookie sheet.

  5. Place finished balls into the fridge until firm (2-4 hours). Store refrigerated. Will keep 3-4 wks in fridge or 6 months in the freezer.


Be sure to let me know how these work out for you!