WELLNESS HAPPY HOUR ENERGY BAR
Need a healthy snack?
Chef Olive and Nutrition Consultant, Lisa Miller, from Kitchen on Fire Cooking School showed AssetMark team members how to make Goji Coconut Bliss, a delicious (and nutritious!) homemade energy bar. These tasty planted-based bars are packed with a synergy of flavors for a quick healthy breakfast, afternoon pick-me-up, or post-workout recovery.
These bars are a great combination of Plant-based Protein, Healthy Fats, Antioxidants, Natural Fiber and more! And contain just the right amount of natural sugars to balance the flavor, while still keeping it carb friendly.
If you are out or just do not have time to make a bar at home, here are some tips for finding a ready-made healthy snack bar. All bars are absolutely not created equally. Some are just expensive candy bars or desserts. Here are some things to look for in a bar.
Ingredients: Whole foods with minimal to no processing
Protein: Minimum of 5 grams for a snack bar (in between meals) and 12+grams for a meal replacement
Sugar: Maximum of 10 grams from natural whole food sources including fruit, maple syrup, and honey
Fiber: Minimum of 3 grams from natural sources (like dried fruit and nuts
Fats: If your bar is full of raw nuts and seeds the fat will generally be higher and it’s OK. You should expect 2 grams of saturated fats for a bar high in nuts. The nuts needs to be raw, otherwise those saturated fats are oxidized and potentially harmful if eaten regularly. Healthy fats will provide lasting energy and clarity. If your bar is full of roasted nuts or any processed oils or fats, definitely watch the saturated fats (max of 1 gram) and look to get other bars in the future… or make your own Coconut Goji Bars!
Goji Coconut Bliss – Homemade Energy Bar
1 cups rolled oats
1/2 cup cooked quinoa, (1/4 cup dry – follow directions on package)
3/4 cup whole almonds
1/2 cup dried goji berries, chopped, or dried blueberries
1/4 cup sprouted pumpkin seeds
1/2 cup pistachios
1/3 cup flaxseed, ground or meal
1/3 cup walnuts
1/4 cup sunflower seeds
1 teaspoon ginger, ground (optional)
1/2 teaspoon cardamom, ground (optional)
Pinch cayenne, ground (optional)
1/3 cup pure maple syrup or honey
1/4 cup unsweetened apple sauce
1 cup almond butter
1/2 cup shredded coconut, lightly toasted
1. Combine the first 12 ingredients in a large bowl and mix to combine.
2. Add maple syrup or honey and apple sauce and mix to combine.
3. Add almond butter to the mixture and mix until combined.
Method 1: Balls
While still at room temperature, make balls with your hand squeezing pretty hard, and roll in the toasted coconut. Place on a tray and place in the refrigerator for one hour. Once solidified, may be stored in an airtight container or plastic bag.
Method 2: Bars
Line an 8″x 8″ baking pan with parchment or wax paper such that the paper hangs over the edges. Place batter in prepared pan and sprinkle with coconut, and pressing down firmly with the palm of hands and distributing as evenly as possible. Allow pan to sit in the freezer for approximately one hour. Remove pan from the freezer. Lift singular slab from pan by lifting up on paper. Set the slab down and gently peel the paper away. Slice the slab diagonally into 8 long bars and then cut each long bar in half to create a total of 16 bars. Keep in a sealed container/bag in the freezer.
Large Mixing Bowl
Knife for the Goji berries
Large Metal Spoon for mixing
Parchment or Wax Paper
Rolling Pin optional
Did you miss the live event or want to watch again?
Check out the Video of your Event on Zoom. This link is for private use by AssetMark employees.
Want to learn more? Or come back virtually with your friends and family?
WE HAVE A CLASS VOUCHER FOR YOU!
Check out a virtual cooking or nutrition class with Kitchen on Fire! Use this voucher created for AssetMark employees for $10 off per login for any class before the end of 2020! ASSETMARKHAPPYHOUR2020 Click on the code to go to the class listing!
We also have a special rate for nutrition consultations with Lisa Miller set up for AssetMark. Contact Lisa directly with any questions about the demo or consulting. Learn more about consultations at oceanviewnutrition.com (her consulting company) or send her an email HERE