These came about after a desire to find something in the supermarket that was, basically, just dates and a nut butter. Because that is something I crave post-workout. I also wanted something which was as delicious as the protein bars that my ex-trainer used to get me which used to be so tasty I daren’t look at the ingredients, but they were also so filling that, with a glass of water (you should always drink a glass of water with protein bars) they’d often see me onto the next meal.
Then one day, I saw that Donna Hay published a recipe for something called peanut butter choco-coconut protein bars and I adapted them. I now make these regularly and eat them post work out, or if I haven’t got time for a meal (which is rare but does sometimes happen) or if I just fancy a little treat during the week when I try to really watch what I eat (one has to be realistic and these hit the I need a treat button without making me feel like I’ve fallen into the abyss of unhealthy eating). They also don’t make me crash, blood sugar wise and I would now, honestly, have these over pretty much any chocolate bar.
You can experiment with the amount of protein powder you put in – I did and I put more in than Hay originally suggested. But if you do that, I recommend you do so in 10g increments.
This is what you need:
260g fresh Medjool dates. You can use others but these really do make the best bars. If you use dried dates, rehydrate them in boiling water for half an hour before use, then drain them.
25g raw cacao powder
100g salted peanuts and 40g of unsalted, raw, cashews (or use half and half, depends on how big you want the salted peanut hit to be). You can of course use 140g of any nut you want, roasted or raw. A few extra nuts if you want to chop and sprinkle on top
Two tablespoons of peanut butter (or any nut butter)
50g desiccated coconut
35g unflavoured protein powder (I use an organic whey protein powder)
1 teaspoon of vanilla extract
45g cacao nibs
150g dark chocolate, melted
What you need
You can make this in a round cake tin – about 8/9″ would be ideal. I make it in my square cake tin which is 20cm. You might prefer the bars thicker but I like them like this. 20cm square is about as big as you want to go, any bigger and you’ll struggle to have enough chocolate to coat all the top – it just covers it as it is, but is still plenty, if you see what I mean.
Whatever tin you use, line with baking parchment.
Place everything except the cacao nibs and the dark chocolate (which you need to melt, for the topping) in a food processor and blitz til it’s all amalgamated – about one or two minutes. Right at the end, add the cacao nibs and blitz a couple more times.
Press this mixture into your prepared cake tin. Put it in the fridge for at least 30 mins.
Then you melt the chocolate either in the microwave or in a bain marie arrangement, and spread over the top. Add some chopped peanuts (or whatever nuts you are using) on the top if you like. Sometimes I do, sometimes I don’t. As I said, in my 20cm square tin it’s just enough to cover. You don’t really want to up the chocolate, as then it becomes all about the chocolate and turns this from an interesting, not totally nutritionally devoid treat into something else…
Refrigerate until you need them, which will be soon. Cut into whatever shape you like. I do long thin bars, little squares or if I want to pack it in my bag for a meal replacement (which I would only do in emergencies) or a good snack later, I cut it into a bar shape and take it in my bag wrapped in foil and then eat it feeling really smug and happy.
They keep for at least a week in my house and have never been around longer than that.