Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Calcium and Protein Rich Breakfast Bar

I took a basic recipe for homemade breakfast bars and amped it up by adding more nutrition. Calcium Citrate, Chocho Protein, Medicinal Mushrooms and Chicory for the added inulin which is a pre-biotic. My choice for cacoa is Botanica Origins which is lower in cadmium and other heavy metals. I eat one for breakfast as a great way to start my morning.
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Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Breakfast, Snacks
Cuisine American
Servings 24
Calories 154 kcal

Equipment

  • 1 Food Processor
  • 1 roasting pan
  • 1 bowl
  • 2 muffin pans

Ingredients
  

  • 1.5 cups rolled oats ZEGO Organic Oats which has twice the protein
  • 2 cups dates pitted
  • 1 cup nuts I used half walnuts and half pecans
  • 1 cup walnuts
  • 3/4 cup cocoa Botanical Origins - low cadmium and other heavy metals
  • 1/4 cup tahini
  • 2 tsp coconut oil
  • 1/4 cup flax seed ground
  • 2.5 tbsp protein powder Chocho
  • 2.5 tbsp mushroom powder Microingredients Mega Mushrooms
  • 2.5 tbsp calcium citrate powder NOW
  • 2.5 tbsp chicory root Worldwide Botanicals

Instructions
 

  • Toast your oats and pecans/almonds in a 350-degree F (176C) oven for 15 minutes or until slightly golden brown.
  • Soak your dates in warm water for 10 minutes. Then drain off liquid and reserve for use later if needed.
  • Process walnuts in a food processor until a loose meal is reached. Remove from bowl and set aside.
  • Add dates to food processor and process until small bits remain (about 1 minute). It should form a “dough” like consistency.
  • Add walnut meal, cacao powder, flax, protein powder, mushroom powder, calcium citrate and chicory root back in with the dates and process to combine.
  • Transfer mixture to a large mixing bowl and add the toasted oats and nuts and combine. I use my hands to better incorporate the mixture.
  • Warm tahini and coconut oil in a small skillet over medium heat for 2-3 minutes until combined and pourable.
  • Pour over brownie mixture and then thoroughly mix ingredients until well combined. Again, use your hands to better incorporate the mixture.
  • If your mixture is too dry add some of the saved date water to moisten.
  • Once thoroughly mixed, roll into ball and weigh each ball to approximately 40 g.
  • I mould each 40 gram ball it into a muffin pan and press down to make it uniform.
  • Cover the muffin pan with parchment paper and freeze for 20 minutes until hardened. This recipe will fill 2 muffin pans making 24 bars.
  • Remove from freezer and store in an airtight container in the fridge to keep them extra fresh. They may also be stored in the freezer.
  • If you do not have muffin pans you can transfer the mixture to 9x13 dish lined with parchment paper. Freeze for 20 minutes.
  • Cut the bars into 40 gram size bars and store the refrigerator.

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 154kcalCarbohydrates: 17gProtein: 10gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gSodium: 3mgPotassium: 270mgFiber: 4gSugar: 8gVitamin A: 5IUVitamin C: 0.3mgVitamin K: 1µgCalcium: 160mgIron: 1mgMagnesium: 56mgPhosphorus: 121mgSelenium: 4µgZinc: 1mg
Keyword cacoa, calcium, oats, protein
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