On a recent holiday I discovered Lara bars, they are a great snack bar, vegan, gluten-free, refined-sugar-free and really yummy. When you’re on holiday it is so good to find something you can put in your bag and have when you need a snack.
Like all good things I eat, I try to recreate them when I am home in my kitchen. The Lara bar is simple it is dried fruits, nuts and seeds all ground up together. I wanted to make one with less dried fruit to keep the fructose levels down and to have more nutritious seeds in it and to make it high in Omega 3 fatty acids.
This bar is super easy, just put everything in a good blender, food processor and blend until dough forms then press into a tin, fridge, then cut up into bar pieces. Then you have an easy on the go snack that is packed full of goodness. This bar is a really good energy bar providing with 4 g of complete protein which is 9% of daily required intake and many key nutrients (far more than a bought Lara bar has) 10% B1, 7% B2, 4% B3, 7% B6, 3% Folate, 9% Vitamin E, 15% Vitamin K, 7% Calcium, 37% Copper, 8% Iron, 19% Magnesium, 29% Manganese, 16% Phosphorus, 3% Potassium 156% Selenium, 10% Zinc. In total one bar has around 150kcal.
One of the best health aspects of this bar is the healthy fatty acid content of the bar. See my article on Omega 3 to understand why having good omega 3 to 6 ratio is important to reduce inflammation in the body. One bar has all your daily-recommended amount of Omega 3 (even though we should have more than this per day) with 1.2g and only 2.6g of Omega 6.
- ¼ cup sesame seeds
- ¼ cup flax seeds
- 2 tbs chia seeds
- 1 tbs cinnamon
- 1 tsp ginger
- ½ cup cacao nibs
- 10 prunes
- 1 ½ cup nuts (Almonds, Walnuts, Brazil)
- Place all the ingredients into a high powered blender or food processor. Blitz until the mixture forms a dough. If you fancy a non-chocolate version (or you don’t have nibs) you can omit, and have 2 tbs pumpkin seeds, 2 tbs sunflower seeds instead. You’ll also only need 8 prunes and add an extra tbs of cinnamon.
- Line a cookie tray with grease proof paper, tip the dough onto the paper. Dampen your hands with water and use your hands to shape the mixture, you can make balls or I tend to press it all together making it ¾ inch thick leave it to harden in the fridge and then cut into bars.
- Keeps best in the fridge but lasts all day without getting to crumbled out of the fridge.