Grab and go snack! Bringing you an easy to make and deliciously moist, protein bar. The taste is creamy banana and dates, with a little crunchy that are all perfect for each other.
If cut into 8 bars, 1 would make a good afternoon snack.
ABOUT CHIA SEEDS:
Chia seeds are from the flowering plant Salvia Hispanica, related to the mint family. An edible, 1mm seed that is hydrophilic (water loving), able to hold 12 x’s it’s weight in liquid when soaked. It becomes jelly like.
Chia seeds texture is crunchy, and mildly nutty in flavour. It’s so mild that it has a neutral taste, which takes on the food you pair it with.
Picture created by: By Krzysztof Ziarnek, Kenraiz – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=56769292
Nutritional differences between white chia seeds and black chia seeds are marginal. Both taste the same. I use both.
They may be small, but they are mighty food. Packed full of nutrients, fibre, protein, and Omega-3 fats.
Note: Always store chia seeds in the fridge.
FLASH BACK!
Cha Cha Cha Chia! Yep, sprouting chia seeds!
Richard Simmons Chia Pet was one of the classics. They gave him his curly hair, but oh they gave him Chia sprouting chest hairs!
HEALTH PROMOTING FOOD:
2 tbsp of chia seeds gives you 100 calories of 4 grams of Protein, 11 grams of fibre, 12 grams of fibre, 9 grams of fat. That’s 40% fibre! Wow!
Keep up your water intake when eating chia seed foods. And try not to eat to much at one time as it can cause stomach upset.
WEIGHT LOSS & HEALTHY DIET TIPS:
They do not cause you to lose weight, but they can aid or promote in weight loss.
A 6-month study in obese people with type 2 diabetes, on a reduced-calorie diet, found that eating a small amount of chia seeds daily caused significantly greater weight loss than a placebo.
TOP 3 REASONS TO EAT CHIA SEEDS:
- In such a small amount of chia seeds, they are high in fibre. Made into a snack or meal, can lower appetite by keeping you feeling satiated.
- A low carb friendly food with high amount of fibre. Most is indigestible fibre, which means that there is only 1 gram of carbohydrates, and is incredible at assisting to stabilize blood sugars in that meal.
- Decent amount of a plant-based protein source. Protein is essential for the body to grow and heal, among other various health benefits. Benefit is being weight loss friendly.
Before trying any type of restrictive diet, work with a Health Professional Nutritionist to ensure that you are getting adequate nutrients. Avoiding any unnecessary reduction in your quality of life.
If you need support, please set up a nutrition consultation appointment with me. This is a great way to discuss your health goals, and to ask more about the program’s details. Click here to set up your 1-FREE 15-Minute Phone Consultation
REFERENCES:
- Pubmed article, Therapy to improve cardiovascular risk factors and type 2 diabetes.
https://pubmed.ncbi.nlm.nih.gov/17686832/
Banana Date Chia Protein Bars Gluten Free
A healthy protein bar that you can easily make at home. Use as a grab and go snack. Texture is a little crunchy with a creamy, pleasantly sweet, banana date flavour.
- 1 large and 1 small mixing bowls
- Whisk or fork
- 9×9 pan or muffin pan
Large Mixing Bowl:
- 3/4 cup Gluten free oat flour (Alternative is to use Buckwheat flour which is naturally gluten free.)
- 1/4 cup Coconut shredded
- 1/2 cup Chia Seeds Organic (Black chia seeds is also fine. I used white chia seeds in this recipe.)
- 1 1/2 tsp Baking powder aluminum free
- 1/4 tsp Himalayan salt or sea salt ground
- 1/2 tsp Cinnamon (Ceylon Cinnamon preferred)
- pinch Nutmeg powder
Small Mixing Bowl:
- 1 Banana mashed with a fork (does not have to be a brown banana)
- 1/3 cup Alternative milk unsweetened (I used oat milk)
- 1/3 cup Maple Syrup
- 4 Dates – pitted and chopped in pieces
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Preheat oven to bake at 300°F. Lightly oil the pan sides and bottom with olive oil or vegan butter. If using a muffin tray, add the muffin cups.
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Large mixing bowl add in all of the dry ingredients and whisk well together.
Small mixing bowl add in the peeled banana and mash with a fork. Add in the alternative milk, maple syrup, and dates, Mix well and stir into the dry ingredients until well blended. It will still be a thick runny. Let sit for 10 minutes so the Chia seeds absorb the water.
Pour mix into the prepared greased baking pan and stir around so all the dates are evenly distributed. If using the muffin pan, add the muffin cups and fill only 3/4 of the way up.
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Bake the bars for 20-22 minutes. Check with a toothpick if it comes out clean. Take out and let cool in the pan for 10 minutes then cut into 8 bars or smaller if you wish.
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Allow to cool completely before putting them in a zip lock bag or in a lidded container. Keep in the fridge for a week or in the freezer.
If cut into 8 bars, 1 is a perfect afternoon snack.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation. It’s always a good idea to check with your doctor to make sure that your symptoms aren’t the result of something more serious.