Recipes

High Omega Raw Snack Bars

Up Your Healthy Fat Intake: Eat High Omega Raw Bars

Pre work out snack, easy recipe, healthy fat

High Omega Raw Snack Bars

Good nutrition does not need to be complicated!

We love how simple these raw snack bars are to make.

High Omega Raw Bars are loaded with healthy fat and plant based protein from the hemp seeds and quinoa puffs.

Raw Bars are:

  • gluten free
  • high in anti-inflammatory properties
  • 100% plant based
  • perfect pre workout snack or a quick grab and go breakfast bar

Simple to prepare and raw = less time in the kitchen – who doesn’t love that?

Let’s Talk Ingredients!

Quinoa puffs
  • can be made at home, but we prefer to buy them to save time
  • recommended to our dance and active clients as a filling snack
Very versatile!
  • as a topping for Greek yogurt
  • mixed into snack bar recipes
  • combined with nuts, seeds and dried fruit for a nutrient dense trail mix
  • topped with milk and berries for a delicious gluten free breakfast cereal

We even made them into crispy cereal treats – check out the recipe here –> Crispy Almond Coconut Quinoa Puff Bars.


Hemp seeds
  • Excellent source:
    • protein
    • heart healthy fat
  • Good source of :
    • vitamin E
    • potassium
    • phosphorus
    • calcium
    • iron
    • zinc
    • magnesium
  • Anti-inflammatory properties

Pumpkin Seeds
  • Excellent source:
    • protein
    • fiber
    • healthy fat
  • Rich in anti-oxidants that can reduce inflammation
  • High in magnesium
    • stress control
    • sleep
    • blood pressure control
    • maintaining stable blood sugar
    • reducing risk of heart disease

Sunflower Seeds
  • Polyunsaturated fatty acids
    • May reduce:
      • heart disease risk
      • blood pressure
      • bad cholesterol (LDL)
  • Rich in:
    • vitamin E
    • fiber
    • protein
    • selenium

Hazelnuts
  • Wonderful texture and a delicious, sweet taste
  • Calorically dense
  • Rich in:
    • heart healthy fat
    • protein
    • fiber
    • vitamin E
    • magnesium
  • Excellent source of antioxidants
  • Anti-inflammatory properties

Almonds
  • High in protein and fiber
  • Mainly comprised of monounsaturated fatty acids
  • Rich in vitamin E,
    • fat soluble antioxidant which reduces:
      • oxidative stress
      • inflammation

Dates
  • Perfect sugar substitute
  • Calorically dense
  • Loaded with
    • fiber
    • potassium
    • magnesium
    • copper
    • vitamin B6
  • Excellent source of:
    • antioxidants
    • anti-inflammatory properties

High Omega Raw Bars
Prep Time
15 mins
Total Time
15 mins
 

Nothing could be easier than whipping up this batch of raw bars. 

The ingredients were selected for their anti-inflammatory properties. The higher fat content of the nuts and seeds keep you fuller longer, preventing break through hunger.

These bars keep well in the refrigerator for up to a week (if they even last that long!). They also freeze well for a quick grab an go breakfast or snack.

Course: Breakfast, Dessert, Snack
Keyword: anti-inflammatory, breakfast, dessert, easy baking, heart healthy fat, nuts seeds, rawbars, simple cooking, snacks
Servings: 16
Calories: 140 kcal
Ingredients
  • 1/4 cup hemp seeds
  • 1/2 cup quinoa puffs
  • 1/2 cup sunflower seeds raw
  • 1/4 cup pumpkin seeds raw
  • 1/2 cup almonds slivered
  • 1/2 cup chopped hazelnuts
  • 1 cup chopped dates
  • 1 tsp cinnamon
  • 1/4 cup almond butter salt and sugar free
  • 1/4 cup agave or honey
  • 2 tbsp almond milk unsweetened
Instructions
  1. Lightly grease an 8x11-inch baking pan.

  2. Combine first six ingredients in a large bowl.

  3. Place dates and cinnamon in a food processor. Pulse until chopped into small pieces.

  4. Place almond butter, sweetener of choice and almond milk in a small saucepan.

  5. Heat over low heat, stirring frequently until combined well.

  6. Pour almond butter mixture over nuts, use . rubber spatula and mix to coat nuts and seeds.

  7. Press into prepared baking pan. You can also use damp hands to press into baking pan.

  8. Place in refrigerator to set.

  9. Cut into 16 bars.

 


Almond Pumpkin Smoothie

Almond Pumpkin Smoothie

Print Recipe
Almond Pumpkin Smoothie
What I love about smoothies is how quick it is to whip up a healthy meal replacement in a matter of minutes. Using nutrient dense ingredients boosts the protein, fat and fiber content which promotes satiety and could prevent unhealthy snacking and breakthrough hunger that so many dieters complain of. This smoothie is packed with protein from the Greek yogurt and pea protein powder. Rich in vitamin E and anti-inflammatory properties from the almond butter and pumpkin puree. This smoothie is high in fiber, rich and filling. The fiber, lean protein and heart healthy fat content of this smoothie promotes satiety to reduce breakthrough hunger.
Cuisine smoothie
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time 0 minutes
Servings
tall glass
Ingredients
Cuisine smoothie
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time 0 minutes
Servings
tall glass
Ingredients
Instructions
  1. Place all ingredients in blender. Blend until smooth. Pour in tall glass and enjoy!
Recipe Notes

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Crispy Almond Coconut Quinoa Puff Bars

Crispy Almond Coconut Quinoa Puff Bars

Quinoa puffs, gluten free, snack bars, pre workout

Crispy Almond Coconut Quinoa Puff Bars

 

Quinoa, The Gluten Free Wonder Seed

Quinoa is a pseudo grain known for its high protein profile. This seed is naturally gluten free, making a perfect option for gluten intolerance. Separate from most grains, quinoa’s protein composition is considered complete, meaning it possesses the 9 amino acids essential to support our dietary needs. 

A 1/2 cup of quinoa is 110 calories, 2 g fat, 3 g fiber and 4 g protein. A serving is rich in vitamin E, folate, iron and B vitamins. Quinoa is an excellent antioxidant, primarily for its vitamin E content.

Simple to prepare!

Quinoa is simple and quick to prepare. It can impart a bitter taste, so it is important to rinse the dry quinoa well prior to cooking if not purchased pre-rinsed. To cook: combine 1 cup of dry, rinsed quinoa with 1-3/4 cup water or low sodium broth. Bring to a gentle boil, cover and simmer for 15 minutes or until tender. Drain well and serve. 

Quinoa is so versatile!

Enjoy in different preparations:

  • Quinoa: red, white and black varieties; white is the most common.
  • Flakes: texture similar to oats; can substitute oats in a gluten-free recipes
  • Puffs: nutty taste with a texture reminiscent of rice crispy cereal
  • Flour: used to produce a variety of gluten free pasta

By combining high protein quinoa puffs with natural almond butter we upped the protein content. Using only 1/4 cup honey in 20 servings, breaks down to a mere 1/2 teaspoon per serving. Select 80% or greater high cacao chocolate for maximum antioxidant benefit.

Where can you buy quinoa puffs?

Quinoa puffs can be purchased online at Nuts.com or Amazon, but are available at Whole Foods or check you local grocer for availability. Only buy unflavored toasted quinoa. Do not confuse the ingredient used in this recipe with flavored quinoa puffs.

Almond Coconut Quinoa Puff Bars
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

Every time we would visit Disney World, one of my first stops would be the bakery on Main Street for a signature mouse ear crispy treat. We love our rice crispy treats, but don't love how high in sugar they are! We set out to develop a crispy dessert treat that was not only packed with flavor, but higher protein and lower in sugar. We topped ours off with high cacao chocolate to up the antioxidant value. 

Stir up a batch today - let us know what you think in the comment below.

Course: Dessert, Snack
Keyword: gluten free,, high protein, performance snack, pre work out, quinoa, quinoa puffs, snack
Servings: 20
Author: Fisher Nutrition Systems
Ingredients
  • 1/2 cup almond butter no sugar or salt added
  • 2 tbsp unsweetened flaked coconut
  • 1/4 cup honey
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 2-1/2 cups quinoa puffs
  • 2 ounces dark chocolate 80% high cacao or greater
  • 1 tbsp coconut oil
  • additional slivered almonds for topping
  • additional flaked coconut for topping
Instructions
  1. Line an 8 x 8 baking dish with parchment paper.

  2. Place the almond butter, coconut, honey, cinnamon, salt and vanilla extract in a small saucepan. 

  3. Cook, on medium low, stirring often until combined well.

  4. Add water by the tablespoon if mixture is too thick.

  5. Spoon the quinoa mixture into the parchment paper. Press into baking dish with damp hands. Place in refrigerator to set.

  6. Chop chocolate and add to a small saucepan with coconut oil.

  7. Melt slowly over low heat, stirring frequently to avoid burning chocolate.

  8. Remove quinoa puff bars from the refrigerator. Brush with melted chocolate. Sprinkle with additional almonds and flaked almonds.

  9. Cut into 20 pieces.