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


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


  • 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


  • 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.



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


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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