Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Peanut Butter Protein Bars
In this recipe you will learn to make your own protein bars. Homemade protein/power bars taste so much fresher than store bought and they don’t have all the preservatives and sugar. These protein bars have peanut butter, protein powder, honey, and seeds. I like to eat them with a banana for a snack or quick breakfast. But anyways I hope you enjoy this recipe!
With love from my kitchen to yours,
Kayley.
Peanut Butter Protein Bars
AuthorKayley O'BrienPlace flaxseeds in a food processor and process till smooth (See note below on why to grind flaxseeds fresh). Then add peanut butter, honey, and protein powder in a food processor and process till smooth. Add in the chia, and sesame seeds and process till combined. These seeds don’t have hard shells like flaxseeds so they can be left whole and still get digested and absorbed properly. Since this mixture is pretty thick you may need to stop the food processor and stir with a spoon a few time.
If you don’t have a food processor, you can use a blender or mix everything in a bowl. Still try to grind your flaxseeds fresh if possible. A coffee grinder or mortar and pestal will work for this. If you absolutely can not grind them fresh, you can use whole seeds, buy flaxseed meal, or leave them out.
Once fully mixed divid into seven parts and form into bars. Store in bags or tuperwares in the fridge, serve with a banana or whatever you would like, and enjoy!
Ingredients
Directions
Place flaxseeds in a food processor and process till smooth (See note below on why to grind flaxseeds fresh). Then add peanut butter, honey, and protein powder in a food processor and process till smooth. Add in the chia, and sesame seeds and process till combined. These seeds don’t have hard shells like flaxseeds so they can be left whole and still get digested and absorbed properly. Since this mixture is pretty thick you may need to stop the food processor and stir with a spoon a few time.
If you don’t have a food processor, you can use a blender or mix everything in a bowl. Still try to grind your flaxseeds fresh if possible. A coffee grinder or mortar and pestal will work for this. If you absolutely can not grind them fresh, you can use whole seeds, buy flaxseed meal, or leave them out.
Once fully mixed divid into seven parts and form into bars. Store in bags or tuperwares in the fridge, serve with a banana or whatever you would like, and enjoy!
Notes
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 3/4 cup peanut butter | 1,200 | 96g | 30g | 48g |
| 4 1/2 tbsp honey | 270 | 0g | 76.2g | 0g |
| 1 tbsp sesame seeds | 84 | 8.4g | 0g | 2.4g |
| 1 tbsp chia seeds | 156 | 9g | 10.8g | 6g |
| 1 tbsp flax seed meal | 35 | 2.3g | 2g | 1.5g |
| 2 scoops Garden of Life Raw Fit Original Protein | 320 | 4g | 22g | 56g |
| Total (7 bars) | 2065 | 119.7g | 141g | 113.9g |
| 1 bar | 295 | 17.1g | 20.1g | 16.2g |
(1)
Notes:
* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
* Why to grind flaxseeds fresh: Flaxseed meal is much easier to digest and absorb than whole flaxseeds. Whole flaxseeds often pass through your GI track without being absorbed and come out in your feces. Therefore you absorb far more nutrients from flaxseed meal. Once you grind up flaxseeds they oxidize very quickly. Oxidation creates free radicals (unstable chemical structures) which cause damage in the body and raise ones risk for cardio vascular disease, heart attacks, strokes, high blood pressure, and other health problems. By grinding flaxseeds fresh you avoid oxidation and are able to absorb more nutrients.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 30 May 2020.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
